Monday 23rd - Saturday 28th JAN

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​