*Don’t forget Yoga at 8:00am!
*Don’t be a cherry picker (see below)!
Advance as far as possible in 20 minutes:
10 Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 L-Pull-ups
Run 400m
100m Overhead Carry 20/15kg
Max. Strict L C2B Pull-ups
In 3 minutes:
20 Hang Power Clean 40/30kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg
Rest 3 min.
In 3 minutes:
15 Hang Power Clean 55/37.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg
Rest 3 min.
In 3 minutes:
10 Hang Power Clean 70/45kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg
Rest 3 min.
In 3 minutes:
5 Hang Power Clean 85/52.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg
*Your score (assuming all other work is completed) is your total of Wall Balls.
A. Front Squat
*Build to a heavy triple.
*At least 5 heavy sets in the process.
B. Death by Gymnastics Pull:
*Maintain movement choice throughout.
*Advanced athletes: See how far you can get with unbroken reps.
Please note that due to maintenance works on the driveway, you may need to enter the gym via the rear door via the alley way depending on the time you train Friday.
A. Turkish Get-up
*Perform 1 rep on each side per minute, for 10 minutes.
B. Jerk (any style)
*Build to a 1RM
*Don’t forget to check out the Pacific CrossFit Games Regional (Fri-Sun).
