Ring Dips/Box Dips
DB Reverse Lunge x 10 (per leg)
*Rest 2 min. between sets.
*Aim for at least 10 reps on the first set of dips – scale difficulty as needed.
*Choose your own load for the lunge.
10-1 Over the Shoulder
*Work with a partner, alternating sets.
*A reminder that as of today we have additional Open Gym sessions on Tuesday & Thursday. PM Session times will be 4:15pm, 5:15pm, Open Gym from 6:15pm – 7pm. This is a time for you to work additional skills, strength, etc. Guidance will be provided.
*Also, “Let’s Talk Nutrition – Females” will be on from 6:15pm.
A. 3RM Overhead Squat
This 3RM effort will set the benchmark for a 4 week focus on improving/increasing your OHS. Try not to miss this one please.
B. AMRAP in 10 min:
5 Toes to Bar
Congratulations to everyone who participated in this years CrossFit Open. Look out for a write up in the coming days to announce our high achievers, spirit of the Open award and to detail some of the highlights from this year’s event.
Five rounds for time of:
15 Hang Power Cleans 60/40kg
Time to fire up for the last workout of this year’s open. Yes it’s a hard one; but if it was easy, it would be boring! We had a bunch of people hit it on Friday night and they survived to tell the tale, so bring your “A” game tomorrow morning and the beverages at Your Mates will taste so much sweeter!
33-27-21-15-9 reps for time of:
Thrusters 43/29 or 30/20kg
Chest-to-bar pull-ups/Chin Over Bar Pull-ups
Time cap: 20 minutes
Please note that the afternoon block of training (4:00-6:00pm) will be dedicated to the CrossFit Open. Please feel free to participate in this as your workout of the day even if you are not registered for the Open.
EMOM 5-15 min:
1 Power Snatch + 1 Hang Snatch
EMOM 20-30 min:
1 Power Clean + 1 Hang Power Clean + 1 Clean + 1 Hang Clean
*Use the same load for the entire workout.
Five rounds for max reps:
BW Bench Press
30 Deadlift 80/55kg
25 Toes to Bar
20 Power Cleans 70/45kg
15 Box Jump Overs 24/20″
10 Deadball Over the Shoulder 45/30kg
10 Deadball Over the Shoulder
15 Box Jump Overs
20 Power Cleans
25 Toes to Bar