Strength:
8 Minutes - EMOM 3 x Strict Press

WOD:
5 Rounds - Time Cap:  35 Minutes
500m Run
15 Thrusters 45/30
15 Pullups



WOD 1
2 Rounds
Partner (A) does 200m Farmer Carry
Partner (B) does Double Unders
Score is DUs combined
 
WOD 2
4 Rounds
400m Row
4 x Rope Climbs
20 HR Push Ups
30 x Sit Ups



 
 
 


Strength
Build to Max 2 x Clean / 1 Jerk
Time Cap:  16 Minutes


WOD

12 Min AMRAP
2, 4, 6, 8, 10........

2 x KBS 16/24
2 x Box Jumps 20/24
4 x KBS
4 x Box Jumps


Strength:
Power Snatch to 3 x 3 RM

WOD:
3 Rounds for Time:
35 OHS (30/20kg)
30 Pull Ups
25 Push Press (30/20kgs)

Strength:
Deadlift to 3 x 8 RM

WOD:
10 - 1
Ring Dips
Toes to Bar
Wall Balls (9/76kg)

 

Strength:
Back Squat 5 x 5RM

WOD:
3 Rounds For Time
Time Cap:  18 Minutes
400m Run
14 x Pistols
4 x Hang Power Cleans
RxD+:  85/55
RxD:    60/40, Jumping Lunges

WOD 1:

5 Rounds for Time
Time Cap:  18 Minutes
5 Shoulder to Overhead
10 Burpees
RxD+:  80/50
RxD:    60/35

WOD 2:

8 Min AMRAP
12 x DB Snatch 
12 x Pull Ups
RxD+:  30/20
RxD:    25/15

















8.00 am - No Introduction due to Norfit Competition

9.00 am - WOD:

For Time:  32 Minutes Cap
50 Cal Row then;
3 Rounds
200m Farmer Carry 24/16
20 Wall Ball
Then:
3 Rounds:
20 Box Jumps
20 Push Ups
Then:
400m Med Ball Carry



Strength:
Death by Deadlift 100/70 (scale 60% 1RM)

WOD
3 Rounds for Time
Time Cap:  16 Minutes
20 Deadlifts 70/45
20 Pull Ups
200m Run
RxD+:  4 Rounds, C2B



Strength

16 Minutes to find a 3RM Touch and Go Power Snatch

WOD
9 Minute AMRAP
15 Power Snatch 40/25
10 Burpee 
Rest 2 Minutes
6 Minute AMRAP
15 Power Snatch
10 Burpee 


Strength:
10 Minutes, every 30 seconds complete:
1 Squat Clean and Jerk

WOD:
3 Rounds for Time:  24 Minute Cap
20 Clean and Jerk 50/30
30 Wall Ball
400m Run



Strength
14 Minutes find 5RM Bench Press
2 RM weighted Pull Up

WOD
"Lynne"
Time Cap:  25 Minutes
5 Rounds for Total Reps
Max Bodyweight Bench Press
Max Strict Pull Ups

© 2013 Crossfit TopEnd | All Rights Reserved
Darwin Web Design by Zise