Strength:
Press 5,5,3,3,1,1

5 rds for time
Tommy’s B’Day WOD

3 Front squats 100/75kg
5 bar muscle ups
10 pistols (5 each leg)
26 Double Unders (Work your weaknesses Tommy!)

Strength:
6 sets of
1 clean deadlift to knees
1 clean pull
1 clean & jerk
*Rest as needed between sets
**Increase weight with each set

Met Con:
‘Isabel’
30 snatches 60/42.5kg

CrossFit Rugby:

Strength/Power:
T-Test x 5 – Each test to follow 3 x Deadlift at 85% 3RM

Met Con: 6 Rds – Each rd starts every 4 mins even if previous not complete.
3 Power Clean and Jerks 75/50kg
10 Box Jumps 24/20″
200m row

Strength:
Back Lever 4x 3 out & in’s + lower through
Strict toes to bar 3×10

Met Con:
3 rds
30 back squats 50/35kg
30 pull ups
30 shoulder to overhead 50/35kg

Gym Closed:

Technique: 10 minutes work on individual goals

Strength:
Deadlift 8×2 on the min

Met Con: CrossFit Open WOD 11.1
5 min AMRAP
Squat Clean 75/50kg
Push Jerk 75/50kg

Open Gym:

Still not entered the Open?

There is still time….

Strength:
Power snatch 5×3
Press 5×5

Met Con:
7 min AMRAP
Climbing the ladder
3 Thrusters 45/30kg
3 Chest to bar pull ups
6 Thrusters
6 Chest to bar pull ups
9,9,12,12…..etc

Extra class added to Thursdays, 16:15 CrossFit.

Strength:
Squat 5×5
Weighted pull up 5×2

Met Con:
3 rds
7 Front squats 80/60kg
7 Muscle ups

CrossFit Rugby:

Met Con: ‘3,2,1 Open 2012’
4 min AMRAP Burpees
2 mins recovery
4 min of
12 Snatches 30/20kg
12 Snatches 60/35 kg
AMRAP remaining time Snatches 75/45kg
2 min recovery
4 min AMRAP 10 Box jumps 24/20
8 Push Press 50/35kg
6 Toes to Bar
2 min recovery
4 min AMRAP 50 Wall Balls 9/6kg
30 DU
10 MU
2 min recovery
4 min Thruster Ladder
3 Thruster 42.5/30kg
3 Chest to Bar Pullups
6 Thrusters
6 Chest to Bar Pullups etc

Strength:
Front lever 5x 3 out & in’s + 1 lower through
Muscle up 3×5

Met con:
3 rds
12 Ground to overhead 50/35kg
15 Pull ups
18 KB swings 24/16kg