A. Six Sets:
Lunges 8-10 per leg.
Dips (max reps)
*Use DB’s or KB’s for loading the lunges.
*Add weight to the Dips if you can do 12 or more.
*Perform as a super-set.

B. Mobility Circuit

A. Shoulder Press, Push Press, Push Jerk (1-2-3)
Push Press, Push Jerk (1-2)
Push Jerk (1)

B. 100 Kettlebell Swings 24/16kg
*5 Burpees at the start of each minute.

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

For time:
0-5 min:
Row 1000m
then
EMOM 5-15 min:
10 Sit-ups (strict)
then
15 min-until completion:
100 Ball Slams 12/9kg

“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.