32 ADVANTAGE RD, HIGHETT 3190  
February 2015
 
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5 x 5 Strict Press   5 x 10 DB Bench Row Per Arm Between Sets   Then   4 Rounds x 3 Minutes – 20 Box Jumps @ 24″/20″ – 20 Push Presses @ 95/65lbs – Max Cals Air Bike   **Rest 3 Minutes Between Rounds

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16 Minutes Every Odd Minute: 4 Front Squats Every Even Minute: 6 Strict Chin Ups   Then   20 Minute AMRAP – 100 Double Unders – 80 KB Swings @ 24/16kg – 60 Cal Row – 40 Back Squats @ 155/100lbs – 20 Muscle Ups

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10-10-10-10-10 Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Then   6 Rounds – 400m Run – 25 Burpees

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Rest Day

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1 Rep Max Squat Clean And Jerk   Then   “2008 CrossFit Games Final”   For Time – 30 Squat Clean And Jerks @ 155/105lbs

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Rest Day

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5 x 3 Hang Power Snatch   3 x 20 Cals Air Bike Between Sets   Then   16 Minute Partner AMRAP – 12 Power Snatches @ 75/55lbs – 8 Box Over Jumps @ 24″/20″   **Alternate work/rest. Change at the end of each round.

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5 x 7 Back Squat (On 3 Minutes)   Mobilise Between Sets   Then   3 Rounds – 20 Back Squats @ 135/95lbs – 250m Run – 10 Front Squats @ 135/95lbs – 250m Run

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3 x 5 Strict Press   Then 2 x Max Reps Push Press @ 3 x 5 Strict Press Weight   5 x 15 Chest To Bar Chin Ups Between Sets   Then   21-18-15-12-9-6-3 – Push Jerk @ 105/70lbs – Double Unders x 2   Rest 1 Minute   – 30 Burpees   Rest 1 Minute   – 15 Burpees

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10-8-6-4-2 (For Strength) – Dead Lift – Weighted Ring Dip   Then   For Time – 21 Dead Lifts @ 225/155lbs – 750m Row – 15 Dead Lifts @ 225/155lbs – 500m Row – 9 Dead Lifts @ 225/155lbs – 250m Row