Snatch Balance (light) Aim for speed under the bar
3 Rounds (10min cut off)
30 Wall Balls
3min rest (after cut off)
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.
Back Squat 5×5 (moderate/heavy) rest 2 min
Strict Press 8×3 @ 70% of 1 RM (45 secs rest)
30 KBS @32/42kg
20m Handstand Walk (progressions as required)
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.
1 Hang Power Snatch, 1 Hang Squat Snatch (moderate)
Every 30 sec for 5 min
ME Ring Dips (scale to box dips)
ME Front Squat 60/40
rest 2 mins between rounds
1 Squat Clean, 1 Hang Squat Clean, 1 Front Squat (Heavy)
(if you know your 3RM squat clean weight, use it or heavier)
5 Squat Cleans 45/30
25 Double Under
7 Push Press
5×5 Kipping swing (dish arch on bar)
4 x Max Strict Pull Ups
scale to negatives with a 3 sec eccentric phase
Turkish Get Up
30 Turkish Get Ups (choose you own weight)
Banded Bar Muscle up or Chest to Bar
Power Snatch 50/35kg
Chest to Bar
after warm up sets do not add weight each working set