Cape CrossFit

Hang Power Snatch 5 x 3 @ 60% of 1RM

then

Perform 3 rounds of:

• Max effort 1 minute L seat (seconds)
• Max effort 1 minute Toes-to-bar

1 minute rest

Advanced Program:

A. Hang Snatch 3RM
+2*3@90%

B. Alternating with partner 10 Rounds each:

• 5 Burpees
• 2*10m Resistance Sprint

C. 3*Max L-seat Hold (60s Rest between rounds)

D. 3*5-7 Glute Ham Raises, (scale accordingly to your capacity) 

Deadlift 10-10-10 @ 40% of 1RM

then

OFF THE CLOCK perform 5 rounds of:

• 10 Box jumps (60/50)
• 5m Walking lunges 
  
• 10 Back extensions
• 5m Walking lunges

Advanced Program:

A. Back Squat 3RM
+2*3@90% 

• 7 Russian Swings 24/16kg
• 7 Box Jumps 60/40cm

Rest 3 min to

C. 3 min AMRAP@90%:

• 6 Pistols 
• 6 TTB

Rest 3 min to 

D. 3 min AMRAP@90%:

• 5 Wallballs 20/14lbs
• 2*5m Bear Crawl

10 minutes Forward/Backward roll practice

then

OFF THE CLOCK (about 18 minutes time):

Perform 21-15-9 repetitions of:

• Forward Roll into Pistol (alt legs)
• Shoulder touches (alt shoulders)

Advanced Program:

WU: Hand Stand to Forward Roll & Backward Roll to Hand Stand

then

A. Push Press, 4RM
+ 2 sets of 4 @ 90%
B. 3*1 Clean & Jerk @ 70%

C. Row Sprints, 5*25s for max average wattage.
Rest 2'35min between rounds.

then

• Row max calories for 2 minutes
• Rest 2 minutes

then

In 5 minutes, perform as many rounds as possible of:

• 5 Overhead Squats (50% of OHS 5RM)
• 15 Double unders [unbroken]

Advanced Program:

Overhead Squat, 5RM in 10min
+ 2 sets of 5 @ 90%

then

3*1 Snatch @ 70%

then 

5 Rounds, on every minute:

• 5 OHS, (use 50% of 5RM)
• 25 Double Unders