Monday 20th - Saturday 25th FEB

Monday
Strength:
Complex
1 squat clean thruster + 1 hang squat clean + split jerk
2-2-2-1-1-1


Bent over row
1 x 12, 2 x 8


Conditioning:
OPEN WOD 11.4
AMRAP in 10 minutes
60 Bar facing burpees
30 OHS @ 55/35kg
10 muscleups (CTB pullups)


Tuesday
Strength:
A1: 3 sumo deadlift
A2: 10 goblet lateral lunge
x 4


Conditioning:
3 rounds
21 box jumps @ 60/50cm
12 deadlifts @ 100/70kg
Run 400m


Wednesday
Conditioning:
3 rounds for accumulate time/ rest 3 minutes between
400m row


Each on a 2 minute timer for accumulate reps
1: 1 minute plank
Max T2B
Rest 1 minute
2: 1 minute plank
Max v-up @ 5kg
1 minute rest
3: 1 minute plank
Max KTE
1 minute rest
4: 1 minute plank
Max Abmat situp


SWOD
Strict press
2,2,1,1,1


High hang squat snatch
3,3,2,2,2


2 rounds NFT
20 Good morning @ 40/30
1 minute deadball/atlas bearhug
40m single arm waiter walk @ 32/24kg


Thursday
Strength:
Power clean + push jerk for accumulate load (hold weight across at each bracket)
3 EMOM x 4
2 EMOM x 4
1 EMOM x 4


Conditioning:
EMOM x 16 (4 rounds)
1: 5 Single arm DB thruster r/l @ 22.5/15kg
2: run 200m
3: 10 Alternating DB snatch @ 27.5/17.5kg
4: run 100m (active recovery)


Friday
Strength:
Strict ring dip
6-6-4-4-2-2


Floor press (bb)
1 x 12, 2 x 8


Conditioning:
AMRAP in 7 minutes
9 HR pushups
14 walking goblet lunges @ 24/16kg
9 KB swings @ 24/16kg


Saturday
Here we go! OPEN READY!


Just like in years passed, we'll use the Saturday morning WOD as our designated Crossfit Open day.
We'll run 17.1 in two heats; one partner doing the WOD and the other gets a chance to put a judges hat on and count reps then swapping.
Regardless of what's on the cards we'll always have loads of scaled options available to get the most suitable workout so you get the most out of it!
The vibes in the box are pretty awesome and always makes for a pretty fun time of year!