Skill:

Muscle Up

WOD

“DT“

Five rounds for time of:
70/50kg Deadlift, 12 reps
70/50kg Hang power clean, 9 reps
70/50kg Push jerk, 6 reps

Scale 1

Five rounds for time of:
60/40kg Deadlift, 12 reps
60/40kg Hang power clean, 9 reps
60/40kg Push jerk, 6 reps

Scale 2

Five rounds for time of:
50/30kg Deadlift, 12 reps
50/30kg Hang power clean, 9 reps
50/30kg Push jerk, 6 reps

WOD

“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Andfit Open WOD 12.4

18min AMRAP

15 Box Jumps (60/50cm)

12 Shoulder to Overhead (50/30kg)

9 Toe’s to bar

Scale 1

15 Box Jumps (60/50cm)

12 Shoulder to Overhead (40/20kg)

9 Knees to Elbow

Scale 2

15 Box Jumps (50/40cm)

12 Shoulder to Overhead (30/15kg)

9 Knee raises

Strength: Deadlift 3 – 3 – 3

WOD

21 – 15 - 9 Deadlift (80/50kg)

18 - 30 - 42 Double Unders unbroken

Scale: Broken double unders or 4x singles.

Strenght / Skill

Turkish get ups
1 – 1 – 1 – 1 – 1

WOD

3 rounds for time of:
10 Burpies
20 Medball sit ups (9/6kg)
30 Grasshoppers

Sandy, Matt, Cam and Doug W during the snatch WOD on Thursday

The CrossFit Total reflects an athlete’s functional strength capacity. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

The ‘CrossFit Total’ is your 1 RM of each of the below combined:

Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.

WOD

Spend 1min at each station for max reps.

- Tyre flip
- Rope climb
- Turkish get up (20/12kg)

10 sec rest betweenexcercises.
4 rounds, with a 1min break between rounds.

WOD

With a 10min cap, get through as much of this workout as possible:

RX

30 Snatches at 35/20kg

30 Snatches at 60/35kg

30 Snatches at 75/45kg

AMRAP Snatches at 90/60kg

Scale 1

30 Snatches at 30/15kg

30 Snatches at 40/25kg

30 Snatches at 50/35kg

AMRAP Snatches at 60/45kg

Scale 2

30 Snatches at 20/10kg

30 Snatches at 30/20kg

30 Snatches at 40/30kg

AMRAP Snatches at 50/40kg

Fittest man alive does WOD

Fittest woman alive does WOD

Coach Wykie does WOD

Gymnastics strength

5 sets of Max dead hang pull ups.

*Between each set practice handstand.

WOD

21 – 15 – 9

Burpee box jump (60/50cm)

Thruster (30/20kg)

Handstand progressions

Progression 1

Progression 2