Month: February 2019

Deadlift 3-3-3 8 Rounds for time: *First 4 Rounds: 5 Wall Walks 20 Burpee Over Bar *Last 4 Rounds: 25 Goblet Squats 24/16kg 50 Double Unders

Lateral Weight Box Step Ups 6-6-6-6-6-6 (each leg) 90 seconds work/ 90 seconds rest: Tyre Drag Bench Press as close to bodyweight as possible Feet anchored back extensions x3 rounds

Pendlay Row 3-3-3 10 – 1 Reps for time: Muscle -ups Handstand Pushups

700m Run *before you start next round, complete in any order: 12 Cal Row 7 Power Snatch 60/40kg 50 Air Squats 3 rounds for time.

Shoulder Press 3-3-3 15 minute amrap, ascending by 4 reps each round: -4 Box Jumps 60/50cm -4 Plate Pinch Ground to Overhead 30/20kg -4 Knees to Elbows **Score is ‘rep round’ complete plus any extra reps

CrossFit Open workout released today 19.1 *You will have an option between 19.1 OR Pausing Overhead Squats 3-3-3 3 rounds for time: 8 Dual KB Snatches 24/16kg 40m Overhead KB Carry 8 KB Burpee Deadlifts *Every Minute 1 x Tyre Flip

Open 11.5 Complete as many rounds and reps as possible in 20 minutes of: • 5 Power Cleans 65kg/45kg • 10 Toes to Bar • 15 Wall Balls 9/6kg

For Time 10 Bench Presses 60/40kg 20 Single Arm KB Thrusters 24/16kg 30 Handstand Pushups 40 Box Jumps 60/50cm 50 Pistols 40 Box Jumps 30 Handstand Pushups 20 Single Arm KB Thrusters 10 Bench Presses

15 Minutes to find your heaviest Bear Complex Bear Complex: Power Clean Front Squat Shoulders to Overhead Back Squat Shoulders to Overhead 12 Minute AMRAP: 20 KB Swings 24/16kg 50 Double Unders 20 Burpees

Every Minute On The Minute complete one of the following per minute for 5 full rounds: -15 Calorie Row -1 Round of Cindy (5 Pullups, 10 Pushups, 15 Squats) -200m Run -15 DB Shoulders to Overhead 22.5/15kg -Rest