Fitness
​A) 3 – 4 Sets
Front Rack Forward Lunge x 16
Strict Supinated Pull Up x 6 – 8 @20X1 (Scale to self assisted reps for all/part reps)
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) AMRAP 8 mins
10 Ab-Mat Sit Ups
15 Box Jumps (24/20”)

Performance
​A) 6 – 7 Sets:
Power Snatch + Hang Power Snatch + Snatch + Hang Snatch.
Bar must not rest on the floor during the set. Build the weight
B) AMRAP 8 mins:
10 T2B
10 Box Jumps (30/24”)

Fitness
​A) EMOM 35 mins
Min 1: 8 – 20 Calorie Row
Min 2: 10 – 20 Down Ups
Min 3: 15 American Swings (32/24kg)
Min 4: 200m Run
Min 5: Rest
Goal is consistency throughout.

Performance
​A) EMOM 35 mins:
Min 1: 12 – 20 Calorie Row
Min 2: 10 – 20 Down Ups
Min 3: 15 American Swings (32/24kg)
Min 4: 8 – 18 Calorie Assault Bike
Min 5: Rest
Goal is consistency throughout

Fitness
​A) Back Squat
Level 0: 4 x 6 – 8 @30X1
Level 1: 4 x 4 – 6 @30X1
Level 2: 5 x 3 – 4 @30X1
B) In pairs; for time; one person working:
80 Wall Balls (9/6kg)
40 T2B
60 Wall Balls (9/6kg)
30 T2B
40 Wall Balls (9/6kg)
20 T2B
20 Wall Balls (9/6kg)
10 T2B

Performance
​A) Back Squat
5 x 3 – 4 @30X1
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Level 0 & 1: DB Bench Press x 8 – 10 @20X1
Level 2: Bench Press x 8 – 10 @20X1
Banded Face Pull x 12 – 15 @2011
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
400m Run
21 Russian Swings (24/16kg)
12 Burpees
Compare to: 28/3/17, 9/1/17, 18/11/16

Performance
​A) 4 – 5 Sets:
Bench Press x 4 – 6 @20X1
B) 5 Rounds for time:
400m Run
15 Deadlifts (80/55kg)
12 Burpee Bar Hops
Compare to 28/3/17

Fitness
​A) Overhead Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 3RM
Level 2: Build to a 1RM
B) In Pairs: 20 Rounds for time:
Each athlete completes a whole round before swopping
10 Renegade Rows (2 x 22.5/15kg)
7 DB Hang Squat Cleans (2 x 22.5/15kg)

Performance
​A) Overhead Squat Testing
2 or 3 attempts at max reps at Bodyweight.
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Deficit Backward KB/DB Lunge x 16 steps (alt) (stand on a 20kg plate)
Bent Reverse Fly x 8 – 10 @3010
B) 5 Rounds for total reps:
30s DB Snatch (22.5/15kg)
30s rest
30s Burpees
30s rest

Performance
​A) Bar Muscle Up
Ninja: 4 x 8 reps
Excellent: 5 x 6 reps
Very Good: 6 x 4 reps
Good: 8 x 2 reps
Rest 1 min between reps
Scale to C2B + Ring Dip with same rep schemes
B) As Fitness

Fitness
​A) 4 – 5 Sets
Deadlift x 6 – 8 @30X1
B) 4 x 2 min AMRAP, 2 mins rest
15 Russian Swing (32/24kg)
10 Push Press (40/30kg)
Record all 4 scores. Goal is consistency.

Performance
​A) 4 – 5 Sets:
Deadlift x 4 – 6 @30X1
B) In 2 mins:
42 Double Unders
15 Hang Power Cleans (50/35kg)
Max HSPU in remaining time
Rest 2 mins
REPEAT x 3
Scale HSPU to 2 pads max then DB Push Press (22.5/15)

Fitness
​A) 3 – 4 Sets:
Single Arm Row x 6 – 8 @20X1
FLR on Rings or Plank on hands x 30 – 120s
B) 4 RFT:
10 Front Squats (40/30kg)
10 Pull Ups
50 Double Unders

Performance
​A) 3 – 4 Sets:
Single Arm Row x 6 – 8 @20X1
Ring Chair/L-Sit x 30 – 60s
B) 3 RFT:
15 Front Squats (70/50kg)
15 C2B Pull Ups
50 Double Unders

Fitness
​A) In teams of 3 (or 2) 40 min timecap:
For time:
100 Calorie Row
100 American Swings (32/24kg)
80 Calorie Row
80 Goblet Squats (32/24kg)
60 Calorie Row
60 Box Jump Overs (24/20”)
40 Calorie Row
400m Run (all Athletes Run)
20 Calorie Row
20 Burpees (all Athletes at the same time, not synchro)

Performance
​A) As Fitness

Fitness
​A) 3 – 4 Sets
Based on Press Ups:
Level 0 & 1: Press Up x 12 - 15 @20X1
Level 2: Bar Dip x 4 – 6 @20X1
Hanging Chair/L-Sit x 30 – 60s
B) 3 RFT:
20 Single Arm KB Clean and Push Press (alt) (24/16kg)
20 Goblet Hold Forward Lunges (alt) (24/16kg)
20 Ab-Mat Sit Ups

Performance
​A) Strict Ring Dip:
Ninja: 5 x 10 reps
Excellent: 6 x 8 reps
Very Good: 7 x 6 reps
Good: 8 x 4 reps
1 min rest between sets
B) “Grace“
For time:
30 Clean and Jerks (60/42.5kg)
Compare to: 13/8/15, 16/03/15, 06/08/14
C) If time: 2 – 3 Sets:
FLR on Rings x 30 – 120s