32 ADVANTAGE RD, HIGHETT 3190  
December 2015
 
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5 Rounds For Strength – 1st Minute: 2 Dead Lifts (Single Lifts) – 2nd Minute: 15 Push Ups – 3rd Minute: 150m/120m Row   Then   5 Rounds – 10 Dead Lifts @ 275/185lbs – 10 Chin Ups – 10 Step Ups @ 24″/20″ With Sandbag @ 60/30kg (5 Per Leg Alternating)

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Rest Day

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Choose A Strength   Then   Choose A CrossFit Benchmark Workout, Or “Girl”

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Rest Day

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25 Minutes To Find 1 Rep Max Split Jerk   Shoulder Mobility Between Sets   Then   5 Rounds – 13 Wall Balls @ 30/20lbs – 12 KB Swings @ 32/24kg – 11 Burpees – 10 Cals Air Bike   **On a running clock, start rounds @ 0,5,10,15 and 20mins

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3 x 3 Power Clean   Handstand Walk Practice Between Sets   Then   15 Rounds (20 Minute Time Cap) – 1 Power Clean @ 205/135lbs – 2 Muscle Ups – 3 Box Jumps @ 30″/24″

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3-3-3-3-3 Back Squat   5 x 30sec Weighted Planks Between Sets   Then   12 Minute AMRAP 3,6,9,12,15….etc – Back Squats @ 185/125lbs – Toes To Bar – Push Ups

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5-5-3-3-1-1 Push Press   Accrue 40 Strict Chin Ups Between Sets   Then   5 x 500m Row   **On a running clock, start rows at 0,5,10,15 and 20mins. First row at 75% effort.

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   Then   Stand Up Paddle Boarding!   #sophweek

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20 Minutes To Find 1 Rep Max Squat Snatch   Mobilise Between Sets   Then   “Tommy Mac”   2 Rounds (30 Minute Time Cap) – 12 Burpees – 12 Thrusters @ 115/75lbs – 12 Burpees – 12 Power Snatches @ 115/75lbs – 12 Burpees – 12 Push Jerks @ 115/75lbs – 12 Burpees – 12 Hang Squat Cleans @ 115/75lbs – 12 Burpees – 12 Overhead Squats @ 115/75lbs   #sophweek