32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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Warm Up   Then   – 1 Mile Run (Time Trial)   #tracksunday

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20 Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes   Then   For Time, In Partners 18-14-10 – Muscle Ups – Squat Cleans @ 185/125lbs   **Alternate work/rest. Partition work in any way.

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Rest Day

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8-8-8 DB Bench Press   5 x 300m Ski Erg Between Sets   Then   For Time, In Partners – 100 Cals Air Bike – 150 Double Unders – 50 Box Jumps @ 30”/24” – 80 Cals Air Bike – 120 Double Unders – 40 Box Jumps @ 30”/24” – 60 Cals Air Bike – 120 Double Unders – 30 Box Jumps @ 30”/24” – 40 Cals Air Bike – 60 Double Unders – 20 […]

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3-3-3 Back Squat   Accrue 30 Strict Chin Ups Between Sets   Then   20 Minute Partner AMRAP – 2000/1800m Row – 100 Wall Balls – 80 Toes To Bar   **Alternate work/rest. Partition work as required.

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3-3-3 Dead Lift   5 x 15 Ring Dips Between Sets   Then   4 Rounds, In Partners – 400m Run Together – 40 Burpees – 40 KB Swings @ 24/16kg   **Alternate work/rest through Burpees and KB Swings. Break up work as required.

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12 Days Of Christmas   – 1 Wall Climb – 200m Row – 3 Dead Ball Cleans @ 65/45lbs – 4 DB Snatches @ 30/20lbs (Alt. Arms) – 5 Burpee-Box Jumps @ 24”/20” – 6 Back Squats @ 135/95lbs – 7 GHD Sit Ups – 8 Shoulder To Overheads @ 115/75lbs – 9 Chin Ups – 10 Cals Air Bike – 11 Wall Balls @ 30/20lbs – 120 Double Unders   **1st round complete 1 […]

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Rest Day

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As Far As Possible, Every Minute On The Minute: 10,11,12,13,14,15…etc – Overhead Squats @ 95/65lbs   Then   Choose A CrossFit “Girl” Workout

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Rest Day