12/6/2019 CFNL WOD

Clean complex
E2MOM for 10mins
1 Squat Clean & 2 Front Squats
Start at moderate weight and build to heavy set

As many reps as possible in 14 mins of:
2 Squat Cleans, 102.5/70 kg
20 Double Unders
10 Toes-to-bars

11/6/2019 CFNL WOD

Push Press
5 x 5
Tempo 2-0-X-1
Choose moderate load that allows you to stick to tempo i.e. 70-75%

For time:
Run, 800 m
25 Push Press, 60/42.5 kg
Run, 800 m
20 Push Press, 70/47.5 kg
Run, 800 m
15 Push Press, 85/57.5 kg

25min cap

Racks allowed

10/6/2019 CFNL WOD

Pre WOD:
Movement scaling and practise (10min)

CrossFit Games Open 19.4
For total time:
3 rounds of:
10 Snatches, 42.5/30kg
12 Bar Facing Burpees

Rest 3 mins

3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees

Time cap: 12 mins (including 3 min rest period)

Suns Out Guns Out
3 sets
20 Empty Barbell 1/2 Curls
20 Empty Barbell Skull Crushers

9/6/2019 CFNL Hero WOD Sunday

Hero WOD Sunday;


3 rounds for time of:

30 Wall Balls, 9/6kg

30 Sumo Deadlift High-pulls, 35/25kg

30 Box Jumps, 20 in

30 Push Press, 35/25kg

30 Calories Row

30 Push-ups

10 Back Squats, 1x bodyweight

8/6/2019 CFNL WOD

Team WOD (2’s):
For time:
100 Row Calories
50 Clean & Jerks, 60/42.5 kg
80 Row Calories
40 Clean & Jerks, 70/47.5 kg
(25min cap)

Split reps how you wish, one rests while the other goes.
One barbell per team unless using different weights
One Rower per team
Any Clean and/or Jerk allowed

7/6/2019 CFNL WOD

5 cycles of a
4 min AMRAP of..
10 Cal Row
5 Single KB (or DB) Front Squats (held across chest)
Rest 1 min between sets
Record total reps

For time..
100 AbMAT Sit Ups

6/6/2019 CFNL WOD

EMOM x 10 Mins
Min 1: 40 secs practising Muscle Ups, Strict TTB or Pistols
MIn 2: 40 secs practising HSPU, HS Hold or H.S Walk
By the end of the EMOM you should have practised all of the movements

EMOM x 15mins
20 Sandbag/MB Ground 2 Overhead 15kg (SB) / 9kg(MB)
20 Alternating SB/MB Lunges 15kg/9kg
3 Wall Walks
Record total consecutive rounds completed from start

5/6/2019 CFNL WOD

Snatch Complex
10 min EMOM
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

Build from light load to moderate load in first 5 sets then perform the rest of the sets at the moderate weight i.e 70-75% sq. snatch 1RM

For time..
80 Double Unders
20 Burpee Over Bar
20 Hang Power Snatch 42.5/30kg
20 Overhead Squats 42.5/30kg
20 Hang Power Snatch 42.5 /30kg
20 Burpee Over Bar
80 Double Unders

4/6/2019 CFNL WOD

5×5 Deadlift
Tempo 3-0-3-0
Use 70-75% of 5RM for all sets

4 rounds for time..
15 Chest to Bar Pull Ups
15 Deadlifts 85/57.5kg
400m Run
(16min cap)

3/6/2019 CFNL WOD

8min alternating EMOM
Min 1: 1 Legless Rope Climb or 5 Strict K2E, Armpit or Chest
Min 2: 3 Dual KB Strict Press + 3 Dual KB Push Press
Chose a weight that is challenging but allows good movement (if necessary, DB’s can be used)

15 Min AMRAP
10 KB Push Press (2 x 24/16)
2 Rope Climbs or 10 Strict K2E (if rope is being used)
15/12 Calorie Row

You will be ‘No Repped’ by Coach if you kip on the K2E

Assistance Work:
30 Single Leg Hip Extensions (right leg)
30 Single Leg Hip Extentions (left leg)