A. Back Squats 5 reps @ 70% of 1RM x 3 sets, then AMRAP on 4th set
B. Tia-Clair Toomey’s Partner WOD (1 person completes a round at a time)
5 Rounds Each of:
10 Clean & Jerk @ 60kg/40kg
10 Burpee Box Jump Overs
30 Double Unders
then straight into
6 Rounds Each of:
5 Strict Pull Ups
10 Overhead Squats @ 60kg/40kg
A. KB Bottoms Up Carry/Walk – 2 lengths on each arm x 5, rest 60 sec
B. 25 minute cap
Rx:
2 Rounds for Time
10 DL @ 140kg/100kg (To Rx: that weight needs to be 70% of your 1RM at minimum)
20 Deficit HSPU (kipping allowed)
30 Front Squats @ 40kg/30kg
Scaled:
3 Rounds for Time
10 DL @ 70%
20 DB Strict Press @ challenging weight
30 Goblet Squats @ challenging weight
Client of the Month for April 2017 is Alexandra Watson! Meet Alex, one of the most friendly members that trains out of CrossFit Milperra. Anytime you step foot into the gym you can bet 100% Alex will be at the Olympic lifting platform working diligently at her Oly program, its her home away from home!…
DetailsA. Thruster 3 reps x 5 (off the racks, building to as heavy as possible)
B. For Time (20 minute cap)
Rx:
100 DB Snatches @ 22.5kg/15kg (alternating arm)
80 cal row
60 bar-facing burpees
40 Muscle Ups
Scaled:
100 DB Snatches or KB Swing
80 cal row
60 burpees
40 pull ups or 80 ring rows
A1. Back Squats 7 reps x 4, rest 1 minute
A2. Butterfly/Kipping pulls ups AMRAP x 4, rest 1 minute
B. 4 minute AMRAP
15 burpee box jumps @ 24″/20″
Max Cal Row
rest 2 minutes
4 minute AMRAP
15 burpee box jumps @ 24″/20″
Max Cal Row
rest 2 minutes
4 minute AMRAP
15 burpee box jumps @ 24″/20″
Max Cal Row
Call Now
