Strength:
Hand Stand Walk Practise

WOD 1:
12 Minute AMRAP

5 x Cleans (RxD+: 85/55; RxD:  60/40)
50 x Double Unders

WOD 2:
12 Minute AMRAP
10 x Push Jerks RxD+:  75/50 RxD:  60/40
7 x Muslce Ups (Strict Pullups RxD)
200m Row



Strength:
Power Snatch 3 x 3 RM

WOD:
500m, 400m, 300m, 200m, 100m Row
5, 4, 3, 2, 1 Snatches (RxD+:75/50)
5, 4, 3, 2, 1 Rope Climbs



Strength:
4 x 4 Bench Press
EMOM - 8 Minutes
2 x Clean and Jerks

WOD:
3 Rounds for Time:
21 Thrusters (30/20)
21 Burpees







WOD:
1.6m Run
25 HSPUs
50 KBS (24/16)
30 Ring Dips
50 KBS
30 T2B
25 HSPUs
50 HR Push Ups


Strength:
EMOM - 12 Minutes
3 x Deadlift


WOD:
10 Rounds for Time:
10 x Weighted Barbell Lunges 

5 x Push Press 
RxD+:  65/45 RxD:  45/30

Strength:
Back Squats to 10, 8, 6, 4, 2 RM

WOD:
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls



Strength:
EMOM - 12 Minutes
2 x Hang Power Snatch

WOD:
21,15,9
KB Snatches (25/16)
KB Thrusters

WOD:
5 Rounds for Time:
1 Min Per Station
1 Min Rest Between Rounds
1.  10m Sprint, 10m Run backwards - Repeat
2.  Bear Crawl
3.  Burpees
4.  Leg Cycles
5.  Jumping Squats
Finisher:  Wheelbarrow Race

Strength:
OHS x 3 x 3 RM

WOD:
"Nate"
20 Minute AMRAP
2 MUs
4 HSPUs
8 KBS (32/24)





Strength:
3x8 Behind Neck Shoulder Press

WOD:
1km Row
6 Rounds:
10 Burpees
10 T2B
10 Wall Ball
1km Row



Strength:
5x5 Front Squats

WOD:
3 Rounds for Time
10 Power Clean and Jerk
50 DUs
RxD:   60/40
RxD+: 75/50


ANGIE
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
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