0-5 min:
EMOM: Double-unders
5-10 min:
Run 800m
10-15 min:
EMOM: Ball Slams
15-20 min:
Run 800m
20-25 min:
EMOM: Toes to Bar
25-30 min:
Run 800m
*For each of the EMOM’s it’s your choice of reps. These reps must be maintained for each of the five rounds to count.
*Your score is the total of the reps you choose for each EMOM. Eg. 40-20-12 = 72.
*Each 800m run must be completed within the allotted time.
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat cleans 40/30kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat cleans 60/42.5kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat cleans 80/55kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat cleans 100/67.5kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat cleans 120/80kg
*Please note session timings are back to normal from the 9.15am Circuit session today.
A. Shoulder Press 6 x 8-10
*Rest strictly 90 sec. between sets.
B. Three rounds for time:
25 Push-ups
40 Overhead Squats 20/15kg
Update: The gym is closed for todays 5/6pm sessions and tomorrow’s 5/6am sessions due to weather warnings. Please check back tomorrow for updates.
Two rounds for reps:
4 min: Row (cal)
Rest 1 min.
4 min: Burpee (6″ Jump)
Rest 1 min.
4 min: 20″ Box Step Over 15/10kg
Rest 1 min.
A. Muscle Clean + Power Clean + Full Clean
*Build in weight performing one rep of each movement as you go. Discard the Muscle Clean and then the Power Cleans as they become limiting and work to a max Full Clean.
B. Bent Over Row 6 x 8-10
“CrossFit Open 17.5”
10 Rounds for time of:
9 Thrusters 43/30kg (scaled 20/30kg)
35 Double-unders (scaled: single skips)
40 minute time cap.
* Please ensure you watch the movement standards prior to coming in. This is the last Open workout come in and support our awesome community. With the end of Open party on Saturday night I recommend you hit this workout in the morning.
