Met Con:
5 rds
5 deadlifts 140kg/90kg
10m bear crawl
12 ring dips
10m bear crawl

Strength:
Back Lunge + single arm row 4×10+10+10
Side bends 3×10

Strength:
Around the world 3×10
Partner leg lifts 3 sets

Met Con:
9 Muscle ups
21 KB push press 2x24kg/16kg
7 Muscle ups
15 KB push press
5 Muscle ups
9 KB push press

CrossFit Rugby
Strength:
Snatch Complex 5 x 3
Superset each set with 20 metre sled drag
Met Con: ‘Snatch Kalsu’
Complete 100 Power Snatches for time 45/30kg*
*On the minute every minute complete 5 over the bar burpees.
Time cap of 15 minutes.
Finisher: Ab sequence x 3

Strength:
Power snatch 5×4
Rack jerk 2,2,1,1,1
Back extension 3×10

Met Con:
3 rds
10 Power clean & jerk 60kg/42.5kg
10 Over the bar burpees

Strength:
Squat 5×5

Met Con:
‘Angie’
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Open Gym:

New Saturday 08:15 class starts this week.

Thruster ladder 60kg/35kg start
*perform 1 thruster every 30 seconds going up in weight by 5kg with every lift*

Met Con:
15/12/9
Power clean 60kg/42.5kg
Handstand push up
Box jump 30″/24″

Finisher:
3xmax hanging L-sit

Met Con:
‘Linda’s sister’
10,9,8,7,6,5,4,3,2,1
Squat 115% BW
Weighted pull up 15% BW
Hang power clean 70% BW

CrossFit Rugby:
Strength:
Clean Complex with Jerk 5 x 3
Superset with Heavy Prowler Shuttle
Met Con:
20 minute AMRAP
5 Hang Cleans 70/45kg
7 Box Jumps 30/24″
9 KB Swings 32/24kg
45 second active rest between rounds

Met Con:
9/11 CFT Partner Hero WOD In Pairs:
10 rds
9 Burpee Pull Ups
11 Man Makers 2x24kg KB’s/2x16kg KB’s
200m Fireman Carry
*Alternate rounds giving each member of the pair 5Rds each*