32 ADVANTAGE RD, HIGHETT 3190  
2016
 
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7 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 3 Box Jumps (High)   Then   6 Rounds – 120m Sandbag Carry – 10 Handstand Push Ups – 10 Toes To Bar   **Rest 60sec Between Rounds

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3 x 10 Dead Lift   5 x 1 Minute Ski Erg Between Sets   Then   5 Rounds – 14 KB Snatches @ 24/16kg (7/arm) – 42 Double Unders – 14 Cal Row

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20 Minutes To Find 3 Rep Max Back Squat   5 x 15 Ring Rows Between Sets   Then   5 Rounds – 80m Dog Sled @ 90/55lbs – 20 Bench Press – 250m Run   **On a running clock, start rounds @ 0,6,12,18 and 24mins.

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Rest Day

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Choose A Strength   Then   Choose A CrossFit “Girl” Workout

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Rest Day

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3-3-2-2-1-1 Hang Power Clean And Jerk   Accrue 30 Muscle Ups Between Sets   Then   As Far As Possible In 12 Minutes Of: – 3 Hang Clean And Jerks @ 135/95lbs – 30 Double Unders – 6 Hang Clean And Jerks @ 135/95lbs – 30 Double Unders – 9 Hang Clean And Jerks @ 135/95lbs – 30 Double Unders – 12 Hang Clean And Jerks @ 135/95lbs – 60 Double Unders – 15 Hang […]

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3-3-3-3-3 Dead Lift   Accrue 50 Kipping Handstand Push Ups Between Sets   Then   5 Rounds – 250m Run – 15 KB Swings @ 24/16kg – 15 Box Jump Overs @ 24″/20″

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3 x 7 Back Squat   5 x 45sec Weighted Planks Between Sets   Then   15-13-11-9-7 – Front Squats (From Rack) – Burpees – Cals On Rower   **Rest 90sec Between Rounds Front Squat Weights: – 95/65lbs – 125/85lbs – 155/105lbs – 185/125lbs – 215/145lbs

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20 Minutes To Find 5 Rep Max Strict Press   Pistol Practice Between Sets   Then   10 Minute AMRAP – 9 Shoulder To Overheads @ 5RM Strict Press Weight – 8 Pistols (4/leg alternating) – 7 Toes To Bar   To Finish   For 15 minutes in teams of 3, hold Air Bike at 80/70 RPM or above. Change when the RPM drops below target RPM. Only one person works at a time.