Tuesday 27/5/14 – Competition

A. Three sets, not for time, of: 15′ Rope Climbs x 4 reps Muscle-Ups x 4-8 unbroken reps L-Sit x 45 seconds B. Ten sets of: Back Squat x 2-3 reps (all sets performed between 90-95% 1-RM from six weeks ago) Rest 3 minutes between sets. C. Three

Wednesday 23/4/14 – Competition

25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS OFF-SEASON A. Four sets of: Power Clean x 2.2.2 @ 70-75% of 1-RM Clean (rest 10 seconds between doubles) Rest as needed between sets B. Four sets of: Clean Pull x 1.1.1.1 @

Wednesday 2/4/14 – Competition

Workout of the Day A. Three sets, not for time, of: Handstand Walk x 10-15 meters Double-Unders x 50 reps Pistols x 4 each leg B. Weighted Chest-to-Bar Pull-Up Take 12-15 minutes to build to a heavy single C. Three rounds for time of: 50

Monday 24/3/14 – Performance

Workout of the Day A. Five sets of: Squat Clean & Thruster + 2 Thrusters Rest 10-15 seconds Strict Chest-to-Bar Pull-Ups x 6 reps Rest 90-120 seconds (Build up to the heaviest clean + thrusters possible over the course of the five sets –

Monday 24/3/14 – Competition

Workout of the Day A. Three sets, not for time, of: Kipping Handstand Push-Ups x 5-15 reps (Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.) Chest-to-Bar Pull-Ups x 10

Tuesday 11/3/14 – Competition

Workout of the Day A. Three sets, not for time, of: Double-Unders x 40-50 reps Muscle-Ups x 3-8 reps Kettlebell Push Press x 10 reps (pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing) B. Take 15 minutes to

Wednesday 5/3/14 – Competition

Workout of the Day A. Two sets, not for time, of: Bar Muscle-Ups x 3-6 reps Handstand Walk x 15-20 meters Butterfly Chest-to-Bar Pull-Ups x 12-15 reps B. Every minute, on the minute, for 6 minutes: 5 Squat Cleans (70-85/47.5-62 kg ) Work for