CrossFit Escape Burleigh Heads

Strength Three sets of: Overhead Squat x 5 reps Rest 2-3 minutes WOD Five round’s for time of: Power Clean x 10 reps (60/45kg) Wallball Shots x 15 reps

Strength Three sets of: Push Jerk x 3 reps Rest 2-3 minutes WOD “Helen” Three round’s for time of: Run 400m Kettlebell Swings x 21 reps (24/16kg) Pull-Ups x 12 reps

Technique Handstands WOD “Diane” 21-15-9 reps for time of: Deadlift (102.5/70kg) Handstand Push-Up

WOD For time (or as many reps as possible in 20 minutes): 50 Back Squats (60/42.5kg) 40 Pull-Ups 30 Shoulder to Overhead (60/42.5kg) 50 Front Squats (40/30kg) 40 Pull-ups 30 Shoulder to Overhead (40/30kg) 50 Overhead Squats (30/20kg) 40 Pull-Ups Shoulder to Overhead (40/30kg) Try and keep the weight as prescribed, and work through as [...]

Strength Five sets of: Deadlift x 3-5 reps Rest 20 seconds Push-ups x 15-20 reps @ 10X0 Rest 2-3 minutes WOD Round’s of 15 – 12 and 9 reps of: 85/55kg Power Clean Handstand Push-Up