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.

0-5 min:
Run 800m
EMOM 5-15 min:
1 Power Snatch + 1 Hang Snatch
15-20 min:
Run 800m
EMOM 20-30 min:
1 Power Clean + 1 Hang Power Clean + 1 Clean + 1 Hang Clean
*Use the same load for the entire workout.

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
175 Double-unders
10 Deadball Over the Shoulder
15 Box Jump Overs
20 Power Cleans
25 Toes to Bar
30 Deadlift

Four rounds for time of:
Run 400m
50 Air Squats

Optional:
Accumulate as many seconds in the L-sit as possible in 5 minutes.

*The 5:30/6:30am & 4:30/5:30pm session will be 2 hour combined sessions today. Please come along with enough time to complete your workout and to support your team mates prior to the end of the session.

CrossFit Open 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
*Time cap: 12 minutes

RXD: 43kg/29kg
Scaled: 29kg/20kg

This is a great workout for both scaled and Rx athletes. Please don’t let non registration in the open stop you from coming in and having a crack at this one!

Seven rounds, each for time of:
10 Deadlift
10 Hang Power Clean
10 Front Squat
*60/40kg
*Rest as necessary between rounds.

9

Advance as far as possible in 20 minutes:
50 Push-ups
40 Ring Dips
30 Handstand Push-ups
20 Handstand Push-ups (free standing)
*Run 400m at 0, 4, 8, 12 & 16 minutes.

Farewell to Taylor who heads back to NZ today. Best of luck mate. It has been great having you with us.

Advance as far as possible in 20 minutes:
50 Pull-ups
40 C2B Pull-ups
30 Bar Muscle-ups
20 Ring Muscle-ups
*Run 400m at 0, 4, 8, 12 & 16 minutes.

A. Overhead Squat 5 x 5

B. 50-40-30-20-10 reps for time of:
Toes to Kettlebell
Run 200m