Strength

Rest Day

CrossFit 

15min AMRAP of:

• 5 Deadlifts @ 50/90kg
• 10 Push Ups
• 15 Pistol Squats (alt)
• 30 Double Unders

-rest as needed then-

Optional finisher:

• 3 x 250m Row (rest 2-3mins)

Strength

• 3 x 10 Clean and Jerk – must be unbroken, use heaviest weight possible.
• Deadlift – work to a 3 rep max

CrossFit

3 rounds for time:

• 600m Run
• 15 Squat Clean Thrusters @ 30/42.5kg

Strength

• 3 x 10 Snatch – unbroken working to heaviest weight possible.
• Squat – 5-5-5 reps
• Press (Behind the neck) – 5-5-5 reps

CrossFit

3 Rounds for time:

• 30 Boxjumps @ 24/30″
• 30 Pull Ups
• 30 Tuck Ups

Individual or Partner Workouts

1) For time:

• 1000 m Run
• 50 Thrusters @ 15/20kg
• 30 Pull-Ups

rest 3-5 mins max then complete

2) For time:

• 100 Double-unders or 40 Burpees
• 50 Handstand Push-Ups
• 40 Toes-to-bar
• 30 Power Snatch @ 25/40kg
• 100m Walking Lunge with 15/25kg plate (anyway)

Strength

• Snatch – 15min to find 1RM
• Squat – 3-3-3-3-3
• Strict Chin Ups 3-3-3

CrossFit

3 Rounds each for time

• 250m Row
• 10 Bear Complex @ 25/35kg

2-3 minute rest between each round.

Score is slowest and fastest time of all 3 rounds combined.

Options

Strength/Level 1 – 2 Rounds only

Strength

• Clean and Jerk – 15 min to find 1RM
• Bench Press – work to a 5RM

CrossFit

For Time:

• 200m Run
• 50 Double Unders
• 10 Ab Mat Sit-Ups
• 40 Double Unders
• 20 Ab Mat Sit-Ups
• 200 m Run 
• 30 Double Unders
• 30 Ab Mat Sit-Ups
• 200 m Run 
• 20 Double Unders
• 40 Ab Mat Sit-Ups
• 10 Double Unders
• 50 Ab Mat Sit-Ups
• 200 m Run

Strength

Rest Day

CrossFit

12min AMCAP/AMRAP of:

• 2min AMCAP Row (Calories)

then (no rest)
8 min AMRAP of:

• 20 Overhead Weighted Lunges @ 10/20kg
• 15 Box Jumps @ 20/24″
• 10 Push Ups

then (no rest)

• 2min AMCAP Row (Calories)

Score is total cal/reps for the whole workout.