WOD

Squat Snatch 5-5-5-5-5 Hold same weight for all five sets. If you break a set, you need to start from the beginning. Skills & Drills: GHD Back Extension Hip Extension Hip & Back Extension

AMRAP 20 minutes: Run 200m 1RM Press Run 200m 1RM Deadlift * You will need 2 bars pre-set – use same weight throughout. Check with your trainer regarding what weight to use. No racks, clean your Press-Bar from the floor. * School Holidays – rock up a bit earlier if you like – morning session…

10 rounds: 15 Deadlift (60/40) 15 Pushups

5am – BOX 6am – HERITAGE OVAL Tabata – (bottom to bottom squat) Run 1.6km Compare to last time here.

AMRAP 10 minutes 60 Burpees 30 Overhead Squat 10 Muscleups * This is the main workout for the CrossFit Open but we will provide scaling options.

10 rounds for time: 5 Burpees 10 Pistols 10 Toes Through Rings

Deadlift – maximum rounds of 2 reps Add 5kg every minute.

RXD: 4 x 4 min AMRAP (1 minute rest in-between each round) 2 muscleups 4 Handstand Pushups 8 Kettlebell Swings (28/24) RXD: Level 1 4 x 4 min AMRAP (1 minute rest in-between each round) 2 Jumping muscleups 4 Handstand Pushups (1 abmat) 8 Kettlebell Swings (28/24) RXD: Level 2 4 x 4 min AMRAP…

“Angie” 100 Pullups 100 Pushups 100 Situps 100 Squats Richard and Gillie will be your hosts for this evening. Please let them know if you are going to have a crack at 11.3.

5am is at the box 6am is at Heritage Oval – no lunges I promise… Anyone is welcome to attempt the CrossFit 11.3 WOD. Normal WOD: “Rocking-Annie” Double Unders 50-40-30-20-10 Hollow Rocks 50-40-30-20-10