32 ADVANTAGE RD, HIGHETT 3190  
May 2015
 
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5-5-5-5-5 Back Squat   5 x 15 KB Swings Between Sets   Then   12 Rounds (25 Minute Time Cap) – 5 Chin Ups – 10 Push Ups – 15 Air Squats   **Complete 500m Row before 1st round, then after rounds 3, 6, 9 and the final round.

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Rest Day

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12 Minutes To Find 1 Rep Max Power Snatch   Then   “Isabel”   For Time – 30 Snatches @ 135/95lbs   Then   In Partners, Work Through – 40 Muscle Ups – 100 Wall Balls – 70 Toes To Bar   **Partition as required, alternate work/rest.

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Rest Day

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3-3-3-3-3 Hang Squat Clean   Accrue 30 Strict Handstand Push Ups Between Sets   Then   3 Rounds – 1 Minute: Front Squats @ 135/95 – 1 Minute: 20m Shuttle Runs   **Rest 1 Minute Between Movements

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15 Dead Lifts On Cadence (1 Rep Every 40 Seconds)   Then   “2008 CrossFit Games Event 2″   5 Rounds – 5 Dead Lifts @ 275/185lbs – 10 Burpees   To Finish   3 x 1 Minute Intervals On Air Bike Holding RPM @ 75/62   **Approx 2 Minutes Rest Between Efforts

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5-5-3-3-1-1 Push Press   Kipping Chin Up Practice Between Sets   Then   7 Rounds (15 Minute Time Cap) – 10 Box Jumps @ 30″/24″ – 11 KB Swings @ 32/24kg – 12 Push Presses @ 95/65lbs   To Finish   Accrue 3 Minutes Of Weighted Plank @ 25/15kg

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5 Rounds For Strength – 3 Pause Back Squats – Max Reps Ring Dips   Then   8 Minute AMRAP – 5 Back Squats @ 225/155lbs – 200m Row   Rest 3 Minutes   – 100 Double Unders   Rest 3 Minutes   – 50 Burpees

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8 x 50m Sprints On 90sec Intervals   To Finish   800m Slow Jog

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3-3-3-3-3 Snatch Balance   3-3-3-3-3 Snatch High Pulls Between Sets   Then   20 Squat Snatches On Cadence (1 Rep Every 30 Seconds)   Then   “Jackie”   For Time – 1km Row – 50 Thrusters @ 45lbs – 30 Chin Ups