The Workouts – Individuals

CrossFit Central Manchester Games 2012

Individual workouts

WOD 1 – “Ninja Pain”

5 Rounds for time, of;

– 6 Hang squat cleans (40kg/60kg)

– 8 Box jumps (20”/24”)

– 12 Kettlebell swings (16kg/24kg)

WOD 2 – “Snatch Master”

In 3 minutes complete as many;

– Snatches (30kg/60kg)

WOD 3 – “Franpee”

21-15-9

– Thrusters (30kg/40kg)

– Burpees over the bar

CUT OFF – 30 men and 20 women will go on to compete in Day 2

WOD 4 – “Dirty Diana”

21-15-9

– Deadlifts (80kg/110kg)

50-50-50

– Double unders

CUT OFF – 10 men and 10 women will go on to compete in the Final event

WOD 5 – “THE FINISHER”

– 30 Calorie row

– 15 Ground to overhead (40kg/60kg)

– 15 Chest to bar pull ups

– 20 Calorie row

– 10 Ground to overhead (50kg/70kg)

– 10 Chest to bar

– 10 Calorie row

– 5 Ground to overhead (60kg/80kg)

– 5 Chest to bar

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