Warm up / mobilise

Individual tekkers

Your choice of:

10-9-8-7-6-5-4-3-2-1
Deadlift (100kg/70kg)
Toes to bar

Or:

10-8-6-4-2
Deadlift (120kg/80kg)
5-4-3-2-1
Rope climbs

Stretch

Warm up/ mobilise

CrossFit 3D WOD:
“Kelly”
5 rounds;
400m run
30 box jump (24″/20″)
30 wall ball (10kg/6kg)

Stretch

Warm up / mobilise

CrossFit 3D WOD:

A1: behind the head push jerk 2-2-2-2
rest 1 min
A2: 2 minutes max reps burpees
rest 1 min
A3: 30 steps lunge walk

rest 3 mins

Stretch

Warm up / mobilise

Individual tekkers

30-20-10
Kettlebell swing (24kg/16kg)
Press ups

Stretch

Warm up / mobilise

Snatch complex:

Without breaking, perform the following 3 movements;

Power Snatch
Hang Squat Snatch
Squat Snatch

Find a max for the complex in a 20 minute window.

Optional finisher:
Tabata sit ups

Warm up / mobilise

Individual tekkers

CrossFit 3D WOD:
5 rounds;
400m run
50 squats

Stretch

Warm up / mobilise

Individual tekkers

CrossFit 3D WOD:
“Death by pull up”
On the 1st minute, perform 1 pull up
On the 2nd minute, perform 2 pull ups
.
.
.
.
Keep going until you run out of time within the minute to complete the pull ups

Stretch