>A] Hang Power Clean 3,3,3

B] 15,12,9
     Box Jump 24/20
     Plate Lunges Each Leg
    (20/10)
     Ball Slams (9/6)

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>

A] Snatch Balance- work up to heavy single (not 1rm)

B] Workout 12.2

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>Saturday
9am Open 12.2 WOD
(Heat 1 Starts at 9am-so individual Warm Up Prior)
9.30am Team WODs (groups of Four-to be decided on the day)
Post WOD- Optional Breakfast

Sunday
10.30 Open Wod 12.2

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>

Nice Rack

A] Over Head Squat 5,5,5

B]200m
    20 Push Press 50/30
    20 Front Squat 50/30
   400m
    15 Push Press 50/30
    15 Front Squat 50/30
   800m
    10 Push Press 50/30
    10 Front Squat 50/30

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>A] Heavy ASS Deadlifts
     5,5,5

B] Nasty Girls
    3 Rounds For Time

    50 Air Squats
    7 Muscle Ups*
    10 Hang Cleans 60/40

* If unable to perform Muscle ups- Perform 7 Strict Pull Ups and 7 Push Ups (HOG)

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>A] Find Your 1 RM Box Jump for the Day
     15 Minutes

B] (Capped Version of Whitten)
     4 Rounds For Time (20min Time Cap)

     15KB Swing 24/16
     15 Box Jumps 24/20
     200m Run
     15 Burpees
     15 Wall Balls 9/6
   
   

Coach Cyril, with Diego from CrossFit Central and Dan Crisp of CrossFit Glevum

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>

DC Ladies Only Classes

A] Push Press 5,5,5

B] For Time:
     50 Double Unders
     10.8.6.4.2
     Deadlift 100/70
     T2B
     Push Ups (HOG)
     50 Double Unders

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A] Power Clean 3RM (Everyone to Do!)
B] 21-15-9
Overhead Squat 45/30
PullUps

Or
C] OPEN 12.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

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>

THE ‘ VIKING’

Open WOD 12.3 Today 8.30am

Saturday WOD

A] 1KM Run/ ROW (Hard)

B] For Time:
     60 KB Swing 24/16
     50 Jumping Lunges
     40 SDHP 40/25
     30 Wall Balls 9/6
     20 Burpees
     10 Front Squats 40/25

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>

Hard Work!

A] Front Squat 5RM

Pick Your Own Weights
B]For Time:
    200m
    15 KB Swing
    15 Push Ups
    400m
    20 KB Swing
    20 Push Ups
    600m
    25 KB Swing
    25 Push Ups
    800m
    30 KB Swing
    30 Push Ups

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