No Lifting Saturday

Ohbama

Just a reminder that I will be hosting Canberra Grammar on Saturday. This means that there will be no lifting class. I will program some heavy lifting in the 10:30 Crossfit class so you do not miss out.

By hurrikanefitness

Tuesday 11th November

Hang Power/Squat Snatch
5×2 Hang power snatch + 1 Hang Squat Snatch
@70% of last weeks 3RM

5min rest

B

ME Hang Squat Snatch
@ above weight
(no dropping the bar, one you do that is it)

C

Teams of 3 for time
250 Wall balls + Plate pinch carry (2×20/10)
only one person doing wall balls at a time and can only be doing them while another member is carrying a plate from the roller door to the end of the driveway and back, plates must be carried by pinching the plate between your fingers

By hurrikanefitness

Wednesday 12th November

A1

3x 10 weighted Push Ups – 30sec rest

A2

3×10 ring/box dips – 1min rest

A3

ME strict HSPU – 2min rest
(scale strict HSPU to 40sec hold or ME whichever is shorter)

A1 – A3 are super sets, do one set of A1 with the allocated rest then do A2 then A3 follow this pattern for three rounds, try and do more than you did last time 

B

12min AMRAP
30 OH walking Lunge 20/10
5 HSPU

Thursday 6th November

A            

Hang Power Snatch
10min to find a 3RM

B            

OH Squat
3×8 at above weight – 90 sec rest

C            

3 rounds
400m Run
6 Deadlifts 120/90
20 Lateral bar jumps

Lifting/Wod

A

Squat Clean
6× @95%

B

Front Squat
6×1 @95%

C

3×5 OH Squats @80% of Snatch 1rm – 90sec rest
3×15 Ring Rows – 90 sec rest

Tuesday 4th Novemebr

A

EMOM – 10min
1 x hang clean + 3 x Push jerk 60/40 (if you hit all 10 last time go a little heavier)
each minute add extra Hang clean until time is up or you can no longer complete the set

B

Split jerk
spend 10 min working up to a moderate 3x split jerks (from a rack)
Work sub maximal here, you are not trying to hit a PR land deep and balanced

C

5 rounds
8 STOH 60/40
30 Double unders

 

LIFTING/WOD

A

4×3 Hang Snatch @80%of 1rm

B

5x 2 Hang Squat Clean + 2 Split jerk
Build to a Max

C

3×5 Snatch Deadlift – 90sec rest
3×10 Stiff leg medball slam

WOD 

5 rounds
8 STOH 60/40
30 Double unders

Christmas Party

XMAS

Don’t forget the Christmas Party on the 13th of December

I have currently only received Kymme’s payment, as most seem to be pretty keen to come I will need your payment ASAP so I can start to organised food, Drinks etc….

Payment is Cash only ($20), non competitors are also required to pay this amount as it will go towards food and stuff.

I have a sheet in the box hopefully with everyone’s name on it, If you name is not on it please just write it in the space found at the bottom, you are also required to put the time slot you mostly train. I will be releasing one of the WOD’s over the weekend, however you will need the app on your phone and will also need to be logging results, if you are not logging your scores or simply do not have it you will not get the info.

HoHoHo

By hurrikanefitness

Monday 3rd Novemebr

A1

Pause Front Squat
3×5, try to make each set heavier than last week but with top form – 90sec rest

A2

Handstands
3x1min , try freesntanding, if you fall keep kicking up until the minute is up – 90 sec rest

B

5 rounds
3 Hang squat cleans 80/55
10 T2B
3 Bar muscle ups (adv only)
if you do not have a bar muscle up ,skip this movement

By hurrikanefitness