November 2017

STRENGTH Clean & Jerk 5 x 2 rep WOD 15 Power clean (60/15) 15 Burpee 4 rounds (10 minute cap) Choose a weight that allows you to do the first round of cleans unbroken. Keep intensity high.

GYMNASTICS Handstand roll out Ring holds L sit 4 rounds WOD ‘Partner Workout’ 40 Dumbbell squat clean (20/15) 40 Dumbbell push press 80 Double under Run 300 3 rounds (20 minute cap) Share the reps between you, 1 person doing reps at a time, run together.

WOD ‘Fight Gone Heavy’ Double squat wall ball Power snatch (50/35) Box jump (75/60) Clean & Jerk Row (damper 1) 3 rounds 1 minute at each exercise with a continuously running clock. 1 minute rest at the end of each round. Count reps (calories for rower) and the total of all 3 rounds is your

STRENGTH Weighted dip One arm row 4 x 5 rep WOD ‘Coffland’ Hang from  pull up bar for 6 minutes. Each time you drop from the bar, perform: 600m run 30 pushup 25 minute cap Hero workout today that was posted on Crossfit.com this week. We’ve modified it down to 600m because of the land

STRENGTH Deadlift 5, 5, 3, 3, 1, 1 rep WOD 5 Power snatch (50/35) 10 Box jump 8 minutes, as many rounds as possible This is a short intense workout. Choose a weight that allows you to do 5 consecutive snatch reps for the first few rounds.

STRENGTH Strict handstand push up Strict pull up Max reps, 5 sets each (15 minute cap) Scale so you can get 5+ reps for each exercise in the first set. To scale, use a band for pull ups, ab mats for HSPU. Compare to: 03/10/2017 WOD Row 1200 50 Dumbbell shoulder to overhead (20/15) 10

STRENGTH Front squat 3, 3, 2, 2, 1, 1 rep WOD 5 Squat clean (80/55) 10 Toe to bar 30 Double under 5 rounds (12 minute cap) The squat cleans should be heavy, challenging to do 5 unbroken or done as singles. Scale T2B and double unders as required.

STRENGTH Deadlift 4 x 3 rep WOD ‘Team Workout’ Run 100 Burpees Prone holds 12 minutes  3 members to a team, everyone cycles through the exercises. Switch when the runner returns. 1 person must be in a prone hold for burpees to count, score is total burpees completed by the team.

GYMNASTICS Ring holds L sit Planche progressions 4 rounds WOD ‘Fran’ Thruster (42.5/30) Pull up 21, 15, 9 reps for time (10 minute cap) Compare to: 07/04/2017 This is CrossFit’s most famous workout. Not so tough if you’re new, its a workout that gets worse the faster you go…

STRENGTH Clean 3, 3, 2, 2, 1, 1 3’s and 2’s are consecutive reps, add weight every set. WOD 20 Power clean (50/35) 20 Burpee 2 rounds 20 Kettle bell swing (24/16) 20 Box jump 2 rounds (13 minute cap)