32 ADVANTAGE RD, HIGHETT 3190  
April 2014
 
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Rest Day

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10 x 3 Back Squat @ 85% of 1RM   7 x 7 Chest To Bar Chin Ups Between Sets   Then   “2008 CrossFit Games Final”   For Time – 30 Squat Clean And Jerk @ 155/100lbs

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Rest Day / American Park Football !!!

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5 x 10 Bent Over Barbell Rows   5 x 50 Double Unders Between Sets   Then   3 Minutes – Max Distance Dog Sled @ 90/55lbs (20m Turnaround)   Rest 1 Minute   3 Minutes – Max Reps Muscle Ups (Scale To Burpees)   Rest 1 Minute   3 Minutes – Max Calories Air Bike

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7 x 5 Back Squat @ 80% of 1RM   Mobilise Between Sets   Then   “2012 Battle Of The Bluff Final”   15 Minute AMRAP – 35 Thrusters @ 95/65lbs – 30 Chin Ups – 25 Power Snatches @ 95/65lbs – 20 Toes To Bar – 15 Overhead Squats @ 95/65lbs – 10 Handstand Push Ups

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   3 Rounds – 15 Power Cleans @ 135/95lbs – 15 Bar Facing Burpees – 500m Row

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4 x 8 Strict Press   Accrue 8 Minutes In The Bottom Of Squat Between Sets   Then   For Time – 250m Run – 10 Chest To Overheads @ 115/75lbs – 400m Run – 20 Chest To Overheads @ 115/75lbs – 800m Run – 30 Chest To Overheads @ 115/75lbs

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6 x 200m Sprints   **200m Slow Walk Recovery

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Warm Up: Tabata Banded Glute Bridges   5 x 7 Back Squat @ 75% of 1RM   Then   For Time (25 Min Time Cap) – 60 Wall Balls – 5 Muscle Ups – 60 Cal Row – 5 Muscle Ups – 30 Wall Balls – 5 Muscle Ups – 30 Cal Row – 5 Muscle Ups – 15 Wall Balls – 5 Muscle Ups – 15 Cal Row – 5 Muscle Ups

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Rest Day