SATURDAY SMASH

WOD 1

• AMRAP 12 Minutes
• Run 100m
• 1 Bear Complex 60/45 Kgs = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 BTN Push Press

REST 3 MINUTES

WOD 2

• AMRAP 12 Minutes
• 10 Clean and Jerk 70/50 Kgs
• 30 Ab Mat Sit Ups

REST 3 MINUTES

WOD 3

• AMRAP 12 Minutes
• 60 Double Unders
• 15 Burpees
• 15 Med Ball Cleans 12/9 Kgs

Strength

• Power Snatch
• 10 x 2

WOD

• 7 Rounds for Time
• 18/15 Cals Row
• 12 Power Snatch 50/35 Kgs
• 6 Over Head Squat

Strength

• Back Squat
• 7 x 5

WOD

• 100 Walking Lunges
• 80 Air Squats
• 60 Hand Release Push Ups
• 40 Box Jump Overs
• 20 Chest to Bar Pull Ups
• 40 Box Jump Overs
• 60 Hand Release Push Ups
• 80 Air Squats
• 100 Walking Lunges

Strength

• Clean
• 8 x 3

WOD

• AMRAP 21 Minutes
• 30 Cals Rower
• 20 Burpees
• 10 Power Clean 70/50 Kgs

EMOTM

1. Hand Stand Hold
2. L-Sit Hold
3. Planche Hold

WOD

• 50/40/30/20/10
• DB Snatch 22.5/15 Kgs
• Ab Mat Sit Ups

EMOTM

• Plate Ground to OverHead
• Plate Burpees
• Plate Sit-Ups

WOD

• For Time
• 10/8/6/4/2 x 50m Shuttle Runs
• Row 500m after each round

‘Saturday Smash’

• from CrossFit Ballina
• Row 250m, 15 Clean and Jerks 50/35Kgs
• Row 500m, 20 Clean and Jerks
• Row 750m, 25 Clean and Jerks
• Row 1000m, 30 Clean and Jerks
• REST 5 MINUTES
• ‘BayWatch’ from Proving Grounds
• 27/21/15/9
• Burpee Box Jump Overs 24/20″
• Push Press 40/25Kgs
• Back Squat

Strength

• Bench Press
• 10 x 3

WOD

• ‘Get Fit, Save Kids’ by CrossFit OUR
• Run 400m
• 60 Step Ups 24/20″
• 60 Push Ups
• Run 400m
• 60 Push Ups
• 60 Step Ups 24/20″
• Run 400m

Strength

• High Hang Power Snatch
• 7 x 5

WOD

• 30/20/10
• High Hang Power Snatch 20/15Kgs
• Behind the Neck Press

EMOTM

1. Banded Good Morning
2. Plank/Bridge Hold

WOD

• 2 Rounds for Time
• 50 KB Swings 24/16 Kgs
• 150 Double Unders
• 50 Ab Mat Sit Ups
• 150 Double Unders