Southern Crown 3s

WORKOUT 2

Round for Round

1 Round Each until 15 Rounds Completed

12 Barbell Thrusters 40/30kg

9 Lateral Burpees Over Bar

6 Shuttle Runs

VARIATIONS

INT 12 Rounds total 35/20kg

SCALED 9 Rounds Total 30/15kg Step Over Bar

NOTE:

All Athletes start behind the Rig and must wait ther until their turn.

Tag each other in and out.

Each Athlete will do 1 round each unti l;the maximum rounds have been completed - or the time is up.

Thrusters may start with a Squat Clean but this is not compulosory.

Burpees must have 2 feet off the ground at some point over the barbell.

1 Shuttle Run is 7.5m (1 length) for the purpose of this workout.

WORKOUT 3b

This will follow on immediately from Workout 3a.

10 Minutes

Lift Complex

Power Clean - Hang Clean- Front Squat - Jerk 

NOTES:

Weight can only go up.

Hang Clean can be Power or Squat.

Push Jerk or Split Jerk is allowed.

Score is Max Lifts for all 3 athletes.

Workout 1

20 min Cap

3 Rounds

15 metre Handstand Walk - P1

30 Alt WallBalls 9/6 - P2, P3

15 Metre Handstand Walk - P1

30 Alt Box Jumps - P2, P3

INTO

3 Rounds

10 Bar Muscle Ups - P1

30 Alt DB Snatch 22.5/15kg - P2, P3

10 Bar Muscle Ups - P1

30 Alt Toe To Bar - P2, P3

INTO

6 Wall Walks - P1

30 Alt CTB - P2, P3

6 Wall Walks - P1 (rounds 1 and 2)

Single O/H DB Walking Lunge - P2, P3 7.5 metres

P1 7.5 metres to finish line (3rd round only)

VARIATIONS

INT 10 Handstand push ups with an abmat, 9/6kg wallballs, 10 chest to           bar, 17.5/12.5kg Dumbell

       20 Alt Toe To Bar, 4 Wall Walks, 30 Pull Ups

SCALED 15m Bear Crawl pushing 10kg Deadball, 6/3kg Wallballs,

       Step Ups, 5 Pull Ups, 15/10kg Dumbbell, 30 Knee Raises,

       2 Wall Walks to Line, 20 Push Ups

NOTE:  

All Athletes start behind the Rig

P1 can be different for each round in a block.  P1 cannot participate in the other movements of the round, they are P1 for that round.

P2 and P3 will work through other movements splitting reps as they like.

Athletes can change movements only after each round.

WORKOUT 3a

10 Min AMRAP

Max Rowing Cals in 10 Minutes.  1 Calorie is 1 Rep.

While one athlete is on the Rower, the other 2 athletes are either holding a loaded barbell, or doind Double Unders.  As soon as one person breaks everyone must switch anti clockwise (Rower will go to Barbell, Barbell will go to Double Unders, Double Unders to Rower).

VARIATIONS:

RX 70/50kg Barbell, Double Unders

INT 60/40kg Barbell, Double Unders

SCALED 50/30kg Barbell, Single Unders

Workout 3b will follow immediately after.