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**
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