WOD

7:30 – 1 set every 90 seconds: 5 x 5 Front Squat Then… 5 Rounds for time: Run 400m 30 Box Jumps * Movement of Choice Choose one of the following: 5 Muscle-ups (Ring or Bar) 15 Kettlebell Swings 10 Burpees 50 Double Unders

50-40-30-20-10 Double Unders Sumo Deadlift High Pulls Rest 2 minutes 50-40-30-20-10 Calories on Rower Ring Rows

30 minute EMOM 10 Rounds: 3 Deadlift 3 Handstand Pushups 3 Strict Pullups (* Upscale to Chest To Bar or add weight)

8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 30 minute AMRAP in Pairs: 100m Farmer Carry * Men 2 x 25kg, Women 2 x 20kg vs 20 Sumo Deadlift High Pulls 20 Kettle-bell Swings 20 Goblet Squats * Use same kettle-bell for whole sequence * Men use 24kg, Women…

7AM – NORMAL SESSION 4PM – NORMAL SESSION 2016 CrossFit Games Individual Event #9 – The Separator 12 Handstand Pushups 15 Back Squat 100/75 20 Burpees lateral over the bar 9 Handstand Pushups 18 Front Squat 92.5/65 20 Burpees lateral over the bar 6 Handstand Pushups 21 Overhead Squat 85/55 20 Burpees lateral over the…

40 minutes gymnastics strength: 10 Ring Rows 10 Strict Pullups – use a band if needed 10 Ring Dips – use a band if needed 10 Box Steps each leg – use 2 dumbbells 10 Situps – use abmat and weight plate to full extension overhead

“Diane” 21-15-9 Deadlift 100/70 Handstand Push-ups * As a guide, use 50% of 1RM Deadlift. * If still a beginner with HSPU, do Push Press from racks instead.

7:30 minutes: Every 90 seconds for 5 rounds 5 x 5 Front Squat Then… “JACK” 20 minute AMRAP 10 Push Press 50/35 10 Box Jumps 24″/20″ 10 Kettlebell Swings 24/16

Event #8, Individuals, 2009 – CrossFit Games: For time: 15 Cleans 70/50 30 Toes-to-Bar 30 Box Jumps 24″/20″ 15 Muscle-ups (Ring or Bar Or 15 rounds of 3 pull-ups & 3 dips) 30 Dumbbell Push Press 2 x 15kg, 2 x 10kg 30 Double-unders 15 Thrusters 60/40 30 Pull-ups 30 Burpees 100m Overhead Walking Lunges…

* 7AM JOIN IN SESSION 20 minute EMOM 10 x 3 Deadlift 10 x 3 Handstand Pushups 10 minute EMOM 8 Deadlift 5 Hang Power Clean 2 Push Jerk Cardio Option: 35 minute AMRAP 0:00 to 10:00 200 Wall Ball 6/4 (Buy-in – done as a 10 min EMOM) 10:00 to 35:00 Pullups (+1) Dumbbell…