A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across 5 sets.

B. EMOM x 14:
1. 8-12 Toes to Bar
2. 10m Shuttle Run (max reps in 30 sec.)

AMRAP in 3 minutes:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

Rest 3 minutes

AMRAP in 6 minutes:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

Rest 3 minutes

For time:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

EMOM x 5:
1 x Clean and Jerk (70%-75%-80%-85%-90%)

*Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (75%-80%-85%-90%-95%)

Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (80%-85%-90%-95%-100%)

Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (85%-90%-95%-100%-100%+)

10 Rounds for time of:
3 Deadlift (60-70%)
6 Box Jump (M30-40″/F24-30″)
Run 100m
*rest 30 seconds after each round.

*Birthday Burpees paid!

A. EMOM x 10:
2 Push Press
*Build in weight across the sets.

B. Ascend as far as possible in 12 minutes:
5 Push-ups
10 Sit-ups
20 Double-unders
10 Push-ups
20 Sit-ups
40 Double-unders
15 Push-ups
30 Sit-ups
60 Double-unders
20 Push-ups
40 Sit-ups
80 Double-unders
etc. etc.

*Check out our new Acromat flooring!

A. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

B. For load and reps:
1 min Snatch (medium load)
1 min Rest
1 min Snatch (med/heavy load)
1 min Rest
1 min Snatch (heavy load)
1 min Rest
1 min Snatch (med/heavy load)
1 min Rest
1 min Snatch (medium load)
*Guide to weight selection. The medium load should be a weight that allows you to do groups of touch and go reps but not so light that you can touch and go for the whole minute without breaking – example 10-15 reps. The medium/heavy load should be a weight that is too heavy for touch and go but should allow repetitive singles – example 6-10 reps. The heavy load should definitely be singles which require a definitive reset between lifts – example 3-5 reps.

A. Four rounds:
4-6 Seated Barbell Shoulder Press
6-8 Bent Over Row
*Perform as a superset and maintain the same weight across the sets.

B. ARMAP in 5 minutes:
Burpee Box Jump Over 24/20″

Three rounds for reps of:
1 min. Wall Ball 10/6kg
1 min. Hang Power Cleans 40/30kg
1 min. Ball Slams 12/9kg
1 min. Lunges 20/15kg
1 min. Row
1 min. Rest

Photo: You are looking at the Fittest Female 16-17years crowned at this years CrossFit Games. Congratulations Bella!!

Performance crew come along to the 7am session today for a joint WOD (There will not be a 8am session).

For max load:
21 Deadlift
21 Burpees (Jump over the barbell)
15 Cleans
15 Burpees
9 Snatch
9 Burpees

*For RXD the same load must be used for all movements (Deadlift, Clean & Snatch). Any style of Clean and Snatch is allowed.

For those that haven’t been watching the CrossFit Games you are missing out!  Get inspired and spend your weekend (like us) watching the worlds best athletes compete HERE .