32 ADVANTAGE RD, HIGHETT 3190  
April 2013
 
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3 Rep Max Power Clean Accrue 100 Wall Balls between Sets Then 5 Minute AMRAP – 3 Squat Cleans @115/75lbs – 3 Bar Facing Burpees – 6 Squat Cleans @115/75lbs – 6 Bar Facing Burpees – 9 Squat Cleans @115/75lbs – 9 Bar Facing Burpees – 12 Squat Cleans @115/75lbs – 12 Bar Facing Burpees – Etc Rest 1 Repeat 5 Minute AMRAP from 3 Squat Cleans.

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16 Minutes Every Odd Minute – 10 Toes To Bar Every Even Minute – 5 Box Jumps @ 40″/30″ Then “Nate” 20 Minute AMRAP – 2 Muscle Ups – 4 Handstand Push Ups – 8 KB Swings @ 32/24kg

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1 Rep Max Back Squat Then 2 x Max Sets of Back squat at 70% of your 1 Rep Max. Accrue 50 Strict Ring Dips between Sets Then 2 Rounds x – 20 Front Squats @ 135/95lbs – 10 Push Jerks @ 135/95lbs – 50 Double Unders After completing two rounds rest 3 minutes then – 800m Run

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Warm Up Stretch Then 20 Minute AMRAP – Partner Hill Sprints

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“Amanda” 9, 7, 5 Reps Of – Muscle Up – Full Snatch @ 135/95lbs Then – 40 Power Cleans @ 135/95lbs – 60 Box Over Jumps @ 24″/20″ – 800m Run

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3 x 5 Sumo Deadlift 5 x Max L-Sits between sets Then 10-9-8-7-6-5-4-3-2-1 – Burpee Side Jumps 1-2-3-4-5-6-7-8-9-10 – BW Deadlift **10 Double Unders after each set of Burpees

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CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

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5 Rep Max Press, Then 2 x Max Reps Push Press @ 5RM Press Weight 5 x 20 Ab Mat Sit Ups Between Sets Then 20, 16, 12, 8, 4 Reps Of – Ring Dips – KB Swings @ 24/16kg – Wall Balls @ 20/14lbs

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3 x 3 Front Squat 3 Rep Max Weighted Chin Up Between Sets Then 7 Minutes As Far As Possible – 6 Back Squats 135/95lbs – 12 Chin Ups – 6 Back Squats 155/115lbs – 12 Chin Ups – 6 Back Squats 185/135lbs – 12 Chin Ups – 6 Back Squats 205/155lbs – 12 Chin Ups – 6 Back Squats 225/185lbs – 12 Chin Ups – 6 Back Squats 245/205lbs – 12 Chin Ups – […]

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3 Rep Max, then 1 Rep Max Dead Lift 5 x 8 Pistols Per Leg Between Sets Then “Diane” 21, 15, 9 Reps of – Dead Lift @ 225/135lbs – Handstand Push Ups