WODs

“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Or

“Mary”
AMRAP in 20 minutes:
5 Handstand Push-ups
10 One Legged Squats (alternating)
15 Pull-ups

Five rounds, each for time:
15 Burpees
50m Farmers Carry 24/16kg KB’s
Row 250m
*Rest as close to 3 minutes between rounds as possible.

In memory of Dave Sims.
In honour of Amber, Ella, Ash & Evie Sims.
Our hearts go out to you and your family at this time.

“DAVE”
3 Rounds:
15 Burpees
11 Air Squats
9 Bar Muscle-ups
then…
Run 1200m
35 Snatches 45/35kg

To find out more or to support financially please check out CrossFit Contessa’s Facebook event – “DAVE”

A. 7 Sets:
Pause Front Squat + Front Squat (1+2)
*Use the same weight as last week.

B. For fewest sets:
125 Wall Ball 9/6kg
10 min. cut off.

Five super-sets:
Bench Press 12-15 reps
Landmine Rows 10-12 reps
*Rest as necessary between sets.

Optional Finisher:
Tabata Push-ups
*Score total reps.

For time:
Row 1500m
175 Double-unders
50 Box Step Overs 20/15kg @ 20″
175 Double-unders
50 Toes to Bar

Reminder: We are back to our old timetable as of today (4:30 & 5:30pm).

A. EMOM x 10:
1 Power Snatch + 1 Hang Squat Snatch
*Perform as a linked set for a long as possible.

B. Four rounds for time of:
7 Power Snatch 40/30kg
7 Push-ups
7 Overhead Squat 40/30kg
7 Push-ups
*HSPU for advanced athletes.

Five sets for load:
1 Shoulder Press + 3 Push Press + 5 Push Jerk
*Performed as a continuous set of 9 repetitions.
*Aim to increase weight on each set.