TUESDAY

Session 1

Either

Qualifier Workout (Strength in Depth, Battle of the Beasts)

or

2014 CrossFit Games “21-15-9 Complex”
For time:
8 deadlifts; 7 cleans; 6 snatches
8 pullups; 7 chest-to-bar pullups; 6 bar muscle-ups
6 deadlifts; 5 cleans; 4 snatches
6 pullups; 5 chest-to-bar pullups; 4 bar muscle-ups
4 deadlifts; 3 cleans; 2 snatches
4 pullups; 3 chest-to-bar pullups; 2 bar muscle-ups

Barbell weight 70/50kg

Session 2

Gymnastics

5 minute Freestyle Movement (Think Primal Movements, Mobility Complexes, Gymnastic Complexes, Breakdancing!)

5 minute Freestanding handstand practice

5 minute Freestanding handstand Press-up practice

Hollow Body Rock; 20 reps
Wgt. GHD Extensions; 10 reps
Jefferson Curls; 5 reps
3 sets

Strength

Snatch Grip Behind Neck Press
8 reps; 3 sets

Jerk from behind neck
3 reps; 5 sets

DB/KB Push-Press; 50 reps
Ring Dips; 50 reps
Divide reps as required