WODs

Three cycles of
EMOM x 5
Power Clean 2-4-6-8-10 reps
*All reps are touch and go.
*Each cycle is for load.

A. Choose one of the following:
1. Weighted Pull-up 3-3-3-3-3
2. 5 x max. reps strict pull-up.
3. EMOM x 10: Strict Pull-up

B. Ascend as far as possible in 8 min:
5 Sit-ups/10 Double-unders
10 Sit-ups/20 Double-unders
15 Sit-ups/30 Double-unders
etc. etc.
*Sit-ups are strict. Feet may be anchored.

For time:
Run 400m
30 Hang Power Clean 40/30kg
30 Burpees (over barbell)
Run 400m
30 Hang Power Snatch 40/30kg
30 Burpees
Run 400m
30 Overhead Squats 40/30kg
30 Burpees
Run 400m
*Thanks to Drew Napper for this workout.

Three rounds for time of:
30 Knees to Elbows
30 Box Jumps 24/20″
Run 800m

A. Power Clean + Hang Clean + Push Jerk + Split Jerk

B. Front Squat 3-3-3-3-3-3-3

EMOM x 30 min:
1. Row 20/15 cal.
2. Max reps 10m shuttle run
3. Rest
4. Max reps 10m shuttle run
5. 50 Double-unders
6. Rest

AMRAP in 3, 6 and 9 minutes:
5 Pull-ups
5 Thrusters 30/20kg
5 Push-up
5 Power Snatch 30/20kg
10 Pull-ups
10 Thrusters
10 Push-up
10 Power Snatch
15 Pull-ups
15 Thrusters
15 Push-up
15 Power Snatch
*Rest 3 min. between AMRAP’s.

For total reps:
4 Minutes of Wall Ball 9/6kg
4 Minutes of Burpees
3 Minutes of Wall Ball
3 Minutes of Burpees
2 Minutes of Wall Ball
2 Minutes of Burpees
*The four minutes of wall ball will start at 10 minutes on a running clock. You have from 0-10 min. to complete a 2km run. If you run takes longer than 10 minutes it will cut into your wall ball time, thus reducing your score.

*Well done to Orla who recently completed a 50km trail run with only general CrossFit programming as her preparation. Awesome work!

A. Deadlift: Work to a heavy set of 5
*Re-grip/reset between each rep. No dumping.

B. Partner Workout
Ascend as far as possible in 10 minutes:
2 Toes to Bar
Top of Deadlift Hold 100/65kg
*One partner hold the barbell while the other performs toes to bar.
*Add 2 T2B per round.