WOD
5min AMRAP
7 Thrusters 40/30
7 Pull Ups
5min Rest
5min AMRAP
7 SHLHP 40/30
7 Clap Push Ups

Deadlift
5,5,5

WOD
3 Rounds
5 Power Snatch 50/35
10 OH Squats

WOD
5 Rounds (25min Cap)
50 Double Unders (scale 3:1)
25 Walking Lunge
10 HSPU

Injuries are far too common, not just in Crossfit but in any sport. AFL has a high rate of ACL ruptures, netball has more ankle ligament injuries than any other sport world wide and motor cross has countless broken bones every time the flag goes down.

These injuries are part of the game, with Crossfit unlike the above sports, a large amount of injuries are preventable by following the simple rule FORM before INTENSITY before LOAD. By grinding out a front squat with back curved, elbows down and knees buckled, it may get the weight up, and you may think you look cool in the eyes of classes after you with that RX next to your name, but in training, it is the QUALITY of the movement that matters. Strengthening the right structures will lead to far greater gains and efficiency.
I promise you if you maintain poor loading, something will eventually fail, it will set you back longer doing the rehab and technique corrections, than dropping some weight to perform the movement with correct form and posture ever will.

Sure, during the heat of COMPETITION you can forgive form dropping in favour of a faster time or extra reps, that’s the nature of competition. But when training, allowing form to drop to get an rep will not make you a better athlete, achieving better scores with sound technique will make you more efficient and keep you injury free, this will make you a better athlete.

Push Press – 80%
5,5,5

WOD
Power Clean Ladder
8min AMRAP
1 Power Clean 60/42.5
2 Front Squats
2 Power Clean
4 Front Squat
4 Power Clean
8 Front Squat
and so on for 8min

WOD
3 Rounds
600m Run
20 Pull ups
20 Hollow rocks

South West Sydney is having its second crack at a games day, loads of fun guys for all abilities click below to register a team or an individual

Smack down rego here

Front Squat – 80%
5,5,5

WOD
3 Rounds
7 Hang Power Clean 70/50
12 HR Push Ups

WOD A
2km Run

WOD B
8min Max Distance Row

WOD C
3min Max
Double Under
Pull Ups
Burpees

WOD
15 Min AMRAP
30 Lunges
30 Situps
30 HR Push Ups

Skill
Kipping

5 Rounds
6 power snatch 50/35
10 Box Jumps

Finisher
Tabata Russian Twists