32 ADVANTAGE RD, HIGHETT 3190  
April 2017
 
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Rest Day

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“2009 CrossFit Games Event 8″   For Time – 15 Squat Cleans @ 155/100lb – 30 Toes To Bar – 30 Box Jumps @ 24″/20″ – 15 Muscle Ups – 30 DB Push Presses @ 2 x 20/12.5kg – 30 Double Unders – 15 Thrusters @ 135/95lbs – 30 Pull Ups – 30 Burpees – 300ft Overhead Walking Lunge @ 45/25lb Plate

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Rest Day

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2-2-2-1-1-1 Squat Snatch   3 x 500m Ski Erg Between Sets   Then   “Fran”   21-15-9 – Thrusters @ 95/65lbs – Chin Ups

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5-5-5-5-5 Bench Press   5 x 20 Hollow Rocks/20sec Hollow Holds Between Sets   Then   4 Rounds – 1 Minute: Dog Sled @ 90/55lbs – 1 Minute: KB Swings @ 24/16kg – 1 Minute: Row For Cals   **30sec Transition Between Movements

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“Wes”   For time – 800m Run With 25/15lb Plate Buy In   Then, 14 Rounds Of – 5 Strict Pull Ups – 4 Burpee-Box Jumps @ 24″/20″ – 3 Cleans @ 185/125lbs, Then   – 800m Run With 25/15lb Plate Check Out   Lest We Forget

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5-5-5-5-5 Back Squat   5 x 8 DB Bench Rows Per Arm Between Sets   Then   10 Minute AMRAP – 8 Front Squats @ 115/80lbs – 6 Handstand Push Ups   To Finish   3 x Air Bike sprint efforts holding at or over 90/80rpm for as long as possible. Rest as needed between efforts.

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Rest Day

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3 x 3 Power Snatch (Touch And Go)   5 x 15 Toes To Bar Between Sets   Then   15-12-9-6-3 – Power Snatches @ 95/65lbs – Box Jumps @ 24″/20″   To Finish   Handstand Walk Practice Or Progressions

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Rest Day