Monday 12th - Saturday 17th March

MONDAY
Adelaide cup Holiday WOD
In pairs - partition reps as required
Run 400m (both)


4 rounds
12 clean and jerks @ 60/40kg
24 box jumps
36 KB swings


Run 800m (both)


4 rounds
12 front squat @ 60/40kg
24 pullups
36 pushups


Run 400m (both)


TUESDAY
Strength:
A1: 4 snatch grip push press (behind neck)
A2: 7 BB hip thrusts (off bench)
x 4


Conditioning:
12/9/6/3
Power snatch
Box jump overs
OHS
Box jump overs
Rx = 60/40kg


WEDNESDAY
Goat:
EMOM x 7


Strength E2MOM x 3 rounds (24 minutes)
0-2: 40m sled push @ 100/70kg
2-4: 30m (2 x 15m) farmers walk @ 60/40kg (on each handle)
4-6: 10 back squat @ 100/70kg
6-8: 20 Russian KB swings @ 32/24kg
*reps should be unbroken


‘SWOD’
OHS
2,2,2,2,2


A1: 3 High hang snatch
A2: 10 Single arm bench press
x 3


3 rounds
3 x max effort ring dip *if less than 6 use band
16 dB walking lunge
30 second knee tuck hang


THURSDAY
Strength:
A1: 8 Snatch grip pendlay row
A2: 8 Single arm DB press
x 4


Conditioning:
3 rounds every 5 minutes each for time and total time
Row 20/16 cals
20 pullups (Rx+ CTB)
20 wall balls


FRIDAY
Strength:
EMOM x 7 (building)
1 power clean + 1 hang power clean
EMOM x 7 (building)
5 Deadlifts


Conditioning:
‘Reverse Annie’
10/20/30/40/50
Double unders
Abmat situps


SATURDAY
**Crossfit Open 18.4**