32 ADVANTAGE RD, HIGHETT 3190  
April 2015
 
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5 x 5 Back Squat   5 Rep Max Weighted Push Up Between Sets   Then   For Time – 1000m Row – 50 Wall Balls   Rest 5 Minutes (Approx)   – 500m Row – 25 Wall Balls

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Rest Day

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30 Power Snatches On Cadence (1 Rep Every 20 Seconds)   Then   For Time – 25 Handstand Push Ups – 400m Run – 20 Thrusters @ 135/95lbs – 500m Row – 15 Muscle Ups

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Rest Day

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5-5-5-5-5 Sumo Dead Lift High Pull   1-1-1-1-1 KB Turkish Get Up Per Arm Between Sets   Then   “Jade’s Joy”   3 Rounds – 90sec: Row (Target 460m/400m) – 90sec: 10m Shuttle Runs (Target 26/24) – 90sec: Old Air Bike (Target 11/10 Cals)   **60 second rest between movements. 5 Burpee penalty for every 10m under on Row, every 10m length under on Shuttle Run, every Cal under on Air Bike.

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5-5-3-3-1-1 Overhead Squat   5 x Max L-Sits Between Sets   Then   10 Rounds – 10 Back Squats @ 135/95lbs – 10 Chin Ups

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5-5-3-3-1-1 Dead Lift   Accrue 50 Strict Ring Dips Between Sets   Then   3 x 5 Minute AMRAPs 5,10,15,20….etc – Double Unders x 2 – Power Cleans – Burpee – Jumps On Plate   **Rest 2 minutes between AMRAPs. Each AMRAP restarts at the beginning of the rep scheme.   Power Clean Weights 1st AMRAP: 95/65lbs 2nd AMRAP: 135/95lbs 3rd AMRAP: 165/115lbs

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5 x 5 Strict Press   Accrue 40 Strict Chin Ups Between Sets   Then   15 Minute AMRAP – 250m Run – 10 Push Jerks @ 135/95lbs – 15 Toes To Bar   To Finish   2 Minutes: Cals Air Bike (Max Effort)

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Rest Day

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Every 90 Seconds For 10 Rounds – 3 Full Snatches (Touch And Go)   Then   “2009 CrossFit Games Event 5″   3 Rounds – 30 Wall Balls – 30 Hang Full Snatches @ 75/45lbs