CrossFit Perth

Complete as many rounds as possible in 20 minutes of:
Level 3	Level 2	Level 1
5 Chest to bar Pull-ups	5 Pull-ups	5 Pull-ups (band)
5 Ring dips	5 Ring dips (band)	5 Static dips
15 Squats	15 Squats	15 Squat

Component WOD
E30	S30	PS30
Row 5 mins for distance	Snatch pull	Split jerk
Run 10 mins for distance	3-3-3-3-3	2-2-2-2-2
		Work light weight and focus on
		fast foot work and snapping
		into a solid deep landing

Mobility WOD
Helen prep
"Helen"
Three rounds for time:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 metres
21 KB Swing 24/16kg	21 KB Swing 20/12kg	21 KB Swing 12/8kg
12 Pull-ups	8 Pull-ups	8 Pull-ups (band)
Pairs WOD (one working at any one time) AMRAP in 8 minutes of: 10 Wallball sit-ups 10 Hollow rock 2 Turkish get-up

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For time:
Level 3
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Level 2
Run 400m
Ring push-ups, 30 reps
Run 800m
Ring push-ups, 20 reps
Run 1600m
Ring push-ups, 10 reps
Level 1
Run 300m
Push-ups BW or plate, 30 reps
Run 600m
Push-ups BW or plate, 20 reps
Run 1200m
Push-ups BW or plate, 10 reps

Rest Day @ CrossFit Perth

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Three rounds for time of:
	Level 3	Level 2	Level 1
Double-unders	50 reps	37 reps	25 reps or 1-10
Sit-ups	40 reps	30 reps	20 reps
Medicine ball cleans	30 reps	22 reps	15 reps
20 Pull-ups	BW	Band	Jumping
10 Handstand push-ups	Head 2 floor	Abmat	Box

Tomorrow we are back on schedule 0700 WOD, 0800 Oly lifting, 0900 WOD

Five rounds for time of:
	Level 3	Level 2	Level 1
Power clean, 10 reps	60/45kg	45/30kg	30/20kg
15 Wall ball shots	9/6.5kg	6.5/5kg	5/4kg

 

Component WOD
E29	S29	PS29
AMRAP in 15 minutes	Stiff legged deadlift	Hang power snatch
Run 200m	or Good mornings	2-2-2-2-2
9 Burpees	3-3-3-3-3-3-3
12 Hollow rock
15 Kettlebell swing

Thursdays are an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day. Yoga tonight 6:30-7:30pm
Mobility WOD
Quads. lower back, hamstrings
Skills & Drills Atlas stones
Double-unders
The Unknown WOD
The WOD movements will be explained as the WOD unfolds, time will revealed once reached. This WOD is aimed at mental threshold training.