Squat Clean 80/60
5 Rounds (12min Cutt off)
4 Snatch 60/40
7 Box Jumps
9 Pull Ups
Snatch Pull into full snatch 10 mins – build weight.
Deadlift 3 sets of 5 Reps at 89%
12 min cap
10 KBS (24/16)
I cant wait for the Gymnastics session I am so learning how to do a backflip then programming this WOD
Clean – 1-1-1-1-1-1. Build weight, not 1RM, concentrate on form. In pairs (10 Mins). Power Clean if needed.
Back squat 5-5-5 @86% In pairs (10 Mins).
12 minute cap
7 Cleans (70/50)
20 Pull Ups
30 Push Ups
40 Sit Ups
Exactly 3min rest between rounds
Post load and time to comments
Afternoon Class going real hard
WOD: 10 Min AMRAP
10 Med ball slam @9/6kg
10 Jumping lunges (5 each side)
Post time to comments
Add a further 5kg to your deadlift/squat and 2.5kg to your press.
Back Squat 5@65% 5@75% 5+@85%
15 Min AMRAP
Starting at 3 reps, after every run add a further 3 reps, until the 15 mins is up. So 3 to start then 6,9,12 so on.
Post load, rounds and reps to comments
Front Squat – 6×2 aim to use same weight as 3RM weight from 2/4/12 (25 mins)
4 RFT 15 min time out
10 Front squats 60/40kg
10 KBS 24/16kg
My favourite female athlete:
1RM GTOH (20 mins)
30 GTOH 60/40kg
Gluts, Hammys, overhead position
Pose running technique
Scaling options – sub for row if can’t run. Lower distance.
Hip flexors, hammys, calves
Post Time to Comments
Please note, there will only be an 8.30am class on Saturday’s from now on, so make sure you don’t miss out!
A few CrossFit boxes going head to head in preparation for the Regionals. Training at my mates box CrossFit Newcastle, we will be doing the same this Saturday with us CrossFit Queanbeyan & CrossFit 2600 here in Canberra, should be great fun!!