32 ADVANTAGE RD, HIGHETT 3190  
October 2013
 
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3 x 3 Power Clean Mobilise Between Sets Then 11 Minute AMRAP – 5 Hang Cleans @ 185/115lbs – 8 Box Jumps @ 30″/24″ – 11 Wall Balls

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3RM, 1RM Dead Lift 3RM Weighted Push Up Between Sets Then 30 Minute Partner AMRAP – 3000m/2400m Row – 150 Burpees – 30 Muscle Ups or 90 Chin Ups Complete in order, alternating work/rest. Partition as needed.

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10 Rep Max Back Squat 3 x 60 Second Handstand Hold Between Sets Then 12 Minute AMRAP – 5,10,15,20,25…..etc Overhead Squats @ 75/55lbs – 250m Run After Each Set To Finish 3 Minute Partner AMRAP – Max Reps Burpees, alternating work/rest in 3′s

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7 x 3 Strict Press 5 x 8 Pistols Per Leg Between Sets Then 21-15-9 – Chest To Overhead @ 135/95lbs – Toes To Bar – Double Unders x 3

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20 Minute AMRAP – Partner Hill Sprints

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3 Rep Max, Then 1 Rep Max Power Snatch Crossfit Open – “13.1″ Proceed through the sequence below completing as many reps as possible in 17 minutes of: – 40 Burpees – 30 Snatches @75/45lbs – 30 Burpees – 30 Snatches @135/75lbs – 20 Burpees – 30 Snatches @165/100lbs – 10 Burpees – Max Reps Snatches @210/120lbs Burpees are jump to touch target 6″ above max reach.

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Rest Day

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“Diane” 21-15-9 – Dead Lift @ 225/155lbs – Handstand Push Up Then 7 Minute Partner AMRAP – One partner completes 12 Ball Slams @ 15/9kg, whilst the other performs as many Sit Ups as possible. Change movements after the 12 Ball Slams are completed. Score for total Sit Ups. Then, Immediately Into 3 Minute AMRAP – Max Reps Muscle Ups

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3 x 10 Floor Press 3 x 10 Ring Row Between Sets Then 7 Minute AMRAP – 10 KB Swings @ 32/24kg – 20 Double Unders Then, Immediately Into – 3 Minute Row for Max Calories To Finish In Partners, Alternating Work/Rest 4 Each x 1 Minute – Max 15m Shuttle Runs

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3 x 3 Back Squat Accrue 50 Kipping Ring Dips Between Sets Then 10 Minutes to Find 1 Rep Max Squat Clean Then In 7 Minutes Get As Far As Possible 5-4-3-2-1 – Squat Clean @225/155lbs **10 Toes to Bar after each set of Squat Cleans Then, Immediately Into 3 Minutes for Max Reps of Wall Balls