Workouts for the Week………



Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

Complete rounds of 21, 15, and 9 reps for time of:
100/70kg. Deadlift
Handstand Push-Ups

Level 2 – 80/50kg
Level 1 – 60/35kg

SCALE HSPU– Pike Push ups/DB Strict Press

NB – Athletes newer to CrossFit should forget about the clock here and get as close to RX Weights by moving through the work at a slower pace so they can keep integrity around movements


Five sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

Against a two-minute running clock, complete the following:
400 Meter Run
Hand-Release Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.


Custom Goals
Three sets for max reps of:
60 seconds of Wall Ball Shots (10/6kg)
60 seconds of Rest
60 seconds of Power Cleans (60/40kg)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest


Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Ring Row x 8-10 reps @ 2111(Get as horizontal as possible)
Rest 90 seconds

For time:
Row 1000 Meters
then immediately…
Complete five rounds for time of:
50/35 Overhead Squat x 10 reps
Pull-Ups x 15 reps

Level 2 – 35/20kg
Level 1 – 20/15kg


Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

In teams of two, partners alternate to complete 5 rounds each of:
60/40kg Power Cleans x 10 reps
Ring /Bar Dips x 10 reps

Level 2 – 45/30kg
Level 1 – 30/20kg,Push ups


5 rounds for Reps
Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible.
Rest 3 mins.

Post number of wall ball shots completed each round.

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