32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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Rest Day

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Rest Day

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3-3-3-3-3 Push Jerk   5 x 40m DB Farmer’s Walk (Increase Weight Where Possible)   Then   “DB DT”   5 Rounds – 12 Dead Lifts – 9 Hang Power Cleans – 6 Push Jerks   **DB Weight @ 2 x 22.5/15kg   To Finish   3 x 20/15 Cals Air Bike   **Rest As Required Between Efforts

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4 x 5 Back Squat   5 x 25 Abmat Sit Ups Between Sets   Then   5 Rounds x 2 Minutes – 25 Wall Balls – Max Reps Burpee – Box Jumps @ 24”/20”   **Rest 2 Minutes Between Rounds

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5-5-3-3-1-1 Dead Lift   Accrue 30 Strict Chin Ups Between Sets   Then   15 Minute AMRAP – 10 Push Ups – 7 Dead Lifts @ 275/185lbs – 10 Cal Row – 40 Double Unders

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10 Minutes Of Lacrosse Ball Mobility   Then   In Teams Of 4 Or 5, Accrue – 300 Cals On Rower – 300 Cals On Air Bike – 300 Burpees – 300 Step Ups @ 24”/20”

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12 Days Of Christmas   – 100m Run – 2 Box Jumps @ 30”/24” – 3 Push Jerks @ 135/95lbs – 4 Burpee – Side Jumps Over Bar – 5 Front Squats @ 135/95lbs – 6 Handstand Push Ups – 7 KB Swings @ 32/24kg – 8 Toes To Bar – 9 Wall Balls – 10 Cals Air Bike – 11 Ring Dips – 120 Double Unders   **1st round complete 100m Run, 2nd round […]

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3-3-3-3 Power Clean   5 x 20m Overhead Walking Lunge With Plate Between Sets   Then   3 Rounds – 300/270m Ski Erg – 20,15,10 Chest To Bar Chin Ups – 20,15,10 Power Cleans @ 135/95lbs   **Rest Approx. 2 Minutes Between Rounds

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Rest Day

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3 Rep Max Thruster   Then   Choose A CrossFit “Girl” Workout