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Monday Strength: OHS 3,3,3,3,3 Back rack reverse lunge 1 @ 40, 1 x 16 @ 50% 1rm back squat Conditioning: 12/9/6 hang squat clean @ 70/45kg 60 double unders Tuesday Strength: Deadlift for accumulate load (hold weight across at each bracket) 6 EMOM x 4 4 EMOM x 4 2 EMOM x 4 Conditioning: 30/27 cal row 30 alt KB snatch @ 24/16 30 pullups 30 KB swings @ 24/16kg 30 butterfly situps @ 15/10kg 30/27 cal row Wednesday Strength: A1: 16 alternating Pistol squat A2: 2 Turkish get up (each) x 4 Conditioning: 21 minute EMOM rotation for total accumulate reps (working 30 seconds at each) 1: AB (cals) 2: box overs @ 60/50cm 3: wall balls @ 9/6kg SWOD 1 1/4 front squat 2,2,2,2,2 Power snatch 2 EMOM x 5 1 EMOM x 5 AMRAP in 3 minutes Strict Pullup Thursday Strength: Pause back squats (2 sec pause at bottom) 3,3,3,3,3 Conditioning: AMRAP in 10 minutes Run 1km 40 T2B Max single arm front rack KB lunge @ 24/16kg in remainder Friday: Strength: Bench press 3,3,3,3,3 Strict press 1 @ 50, 2 x 10 @ 70% 1rm Conditioning: 2 x 3 minute AMRAP 1: 6 clean and jerk @ 60/40kg 6 lateral burpee overs Rest 90 seconds 2: 3 clean and jerk @ 80/55kg 6 lateral burpee overs 
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Monday Strength: Power clean + hang squat clean 2,2,2,1,1,1 Conditioning: 4 rounds 7 OHS @ 60/40kg 14 burpee box jumps overs @ 60/50 18 pullups Tuesday: Strength: A1: 8,6,4,2 Strict HSPU A2: 6 Bulgarian split squat (each) x 4 Conditioning: Tabatarama 8 x 20/10 for total reps (rest 1 minute between movements) 1: Single arm DB thruster (alternate r/l each set) @ 22.5/15kg 2: T2B 3: Single arm DB snatch (alternate r/l each set) @ 27.5/17.5kg 4: Front rack lunge @ 52.5/35kg Wednesday Strength: Back squat for accumulate load (hold weight across at each bracket) 6 EMOM x 4 4 EMOM x 4 2 EMOM x 4 Conditioning: 3 rounds on a 3 minute clock for accumulate calories Run 400m Max AB cals in remainder Rest 3 minutes SWOD Behind neck jerk 2,2,2,1,1,1 Sumo deadlift 3,3,3,3,3 1 RNFT 1 minute atlas/ deadball front rack hold 1 minute double KB rack @ 32/24's 1 minute static Pullup hold Thursday Strength: A1: 5 Clean grip deadlift off plate A2: 8 DB/ KB floor press x 4 Conditioning: AMRAP in 10 minutes Row 1km 25 clean and jerk @ 60/40kg Max double unders in remainder Friday Strength: Power snatch + hang squat snatch 2,2,2,1,1,1 Conditioning: For total time (inc rest) 50 Abmat situps 30 KB swings @ 32/24kg 10 Bar muscle ups Rest 2 minutes 50 Abmat situps 30 KB SDHP @ 32/24kg 10 Bar muscleups  Monday Strength: Front squats 2 EMOM x 10 for total load Conditioning 4 rounds for total working time each on a 5 minute timer 15/12 cal AB 10 thrusters @ 42.5/30kg 12 pullups Tuesday A1: 8,6,6,6 Bent over row A2: 8,6,6,6 Bench press Conditioning: 30/20/10 T2B HR pushups deadlifts @ 80/55kg Wednesday Strength: Power clean + 2 push jerk EMOM x 10 for total load Conditioning: 4 alternating rounds on 2 minute timers (2 each) A: Row 250m Max burpee over rower in remainder Rest 2 minutes B: Run 200m Max clean and jerk in remainder @ 60/40kg Rest 2 minutes SWOD Back squat 3,3,3,1,1,1 Thursday (Aus day 100's) Friday: Strength: A1: 10 BB stepups A2: 2 TGU (each) x 4 Conditioning: For total time 3 rounds 10 alternating front rack lunge @ 52.5/35kg 25 Abmat situp Rest 2 minutes 3 rounds 10 OHS @ 52.5/35kg Run 200m   Monday
January Benchmark Retest - 2016 Open Throwback 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees 'Corerama' 2 rounds 30 second side plank (L/R) 20 woodchops @ 10/5kg 15 v-ups Tuesday Strength: A1: 8,6,4,2 Strict Pullup (supinated) A2: 8-10 Partner GHR Conditioning: Tabata mashup for combined scores 12 x 20/10 (6 each) A: deadlifts @ 75/50kg B: 1m broad jump (squat each rep) Rest 3 minutes A: pullups B: butterfly situp with 10kg Wednesday 'February Benchmark' Crossfit Total 2 Establish combined 1 rep maxes for Clean Bench press Overhead squat Thursday Strength: A1: 4 Box squat (pause at box) A2: 16 DB/KB reverse lunge x 4 Conditioning: For combined reps AMRAP in 5 minutes Row 750/700m Max squat clean @ 60/40kg in remainder Rest 5 minutes AMRAP in 5 minutes AB 60/50 cals Max burpee box jumps in remainder Friday Strength: Complex Push jerk + split jerk 2,2,1,1,1 Conditioning: 21/15/9 HSPU T2B Run 400m |
  
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