Tuesday 7th May
SKILL
Snatch Balance (light) Aim for speed under the bar
3,3,3,3,3
WOD
3 Rounds (10min cut off)
30 Wall Balls
200m Run
3min rest (after cut off)
10min AMRAP
30 Box Jumps
30 Double Under
THE CONTROVERSY BEHIND CROSSFIT
Some people Just do not understand. It’s a sport. You do not walk onto any playing arena and quit just because you are fatigued.
Monday 6th May
Strength
Hang Power Clean
5,5,5,5 (build to a max)
WOD
8min AMRAP
5 Power Clean (80% of above weight)
20 KB swings 26/16
20 Air squats
Skill
5×5 Strict T2B
3×5 Pistol Squats
5×5 GHD Sit Ups
GOOD LUCK MEGS FOR THE REGIONALS
Sunday 5th May
Rest day
work on a skill
Friday 4th May
Strength
Back Squat 5×5 (moderate/heavy) rest 2 min
Strict Press 8×3 @ 70% of 1 RM (45 secs rest)
WOD
4 rounds
30 KBS @32/42kg
20m Handstand Walk (progressions as required)
Price Rise
Hi guys,
This is just a reminder, as per the letter in the box that as of the 1st of May any member who is not on the current $59 a fortnight Membership rate, Your price will increase by $5 a fortnight and then again by another $5 on the 1st of August. We understand that for some this may not be affordable and for that we are truly sorry.
The price rise will mean new equipment like bars, med ball ropes and some more rubber, it will also allow us to get two coaches to the classes that regularly have high numbers. In comparison to other Boxes world wide we are still have substantially lower membership fees.
This increase will also extend to our Olympic lifting group.
If you have any questions regarding this matter please feel free to speak to Myself or Scott and we will happy to answer any questions you have.
Kane
Friday 3rd May
Strength
1 Hang Power Snatch, 1 Hang Squat Snatch (moderate)
Every 30 sec for 5 min
WOD
4 rounds;
ME Ring Dips (scale to box dips)
ME Front Squat 60/40
rest 2 mins between rounds
Thursday 2nd May
Strength
5 Sets
1 Squat Clean, 1 Hang Squat Clean, 1 Front Squat (Heavy)
(if you know your 3RM squat clean weight, use it or heavier)
WOD
8min AMRAP
5 Squat Cleans 45/30
25 Double Under
7 Push Press
Skill
5×5 Kipping swing (dish arch on bar)
4 x Max Strict Pull Ups
scale to negatives with a 3 sec eccentric phase
Wednesday 1st May
Skill
Turkish Get Up
WOD
3 Rounds
600m Run
30 Turkish Get Ups (choose you own weight)
Skill
Banded Bar Muscle up or Chest to Bar
Tuesday 30th Apr
Skills/ Strength
Power Cleans
1,1,1,1,1,1,1
Pendlay Rows
12,12,12
WOD
20-10 reps
Power Snatch 50/35kg
Chest to Bar
Monday 29th Apr
Strength
Back Squat
3,3,3,3,3 (heavy)
Push Press
after warm up sets do not add weight each working set
5,5,5 (moderate/Heavy)
WOD
100 Burpees
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