TUESDAY

Lara Says....Cheers Big Ears

A) Back Squat
1x10@60%
1x8@70%
1x6@75%
1x4@80%
1x2@85%

B) For Time
20 Front Squat 50/35kg
25TTB
30 KB Swings 24/16kg
100 Double Unders
30 KB Swings
25 TTB
20 Front Squat
100 Double Unders

MONDAY

Johnny and Jessica both competed on 

saturday at their 1st CrossFit Comp.

Well Done Guys!

A) Clean & Jerk
Build to 80% of 1rm
Perform 5 Singles

B) On a Running Clock
2.30min AMRAP
10 Power Clean 60/40kg
Max Burpees

- Recover 90 Seconds -

2.30min AMRAP

10 Power Clean 60/40kg

Max Box Jumps

- Recover 90 Seconds -

2.30min AMRAP

10 Power Clean 60/40kg

Max Burpee Box Jumps

FRIDAY

A) 1RM Deadlift

B) For Time
10-8-6-4-2-1
Hang Power Clean 50/40kg
25 Double Unders after every Set

THURSDAY

A) Snatch

Start at 65-75% and in 10 lifts find Heavy Single

B) 6am/9.30am 3 Rounds

5.30pm /6.30pm were the winners tonight and did 5 Rounds :-)

5 Push Jerk 40/30kg

10 TTB

WEDNESDAY

(A1) Bench Press
1x6@70%
1x4@75%
1x3@80%
1x2@85%
1x1@90%
Followed By:
1x MAX Reps @80%
REST 2min
1x "Same number of reps as above" using 70%

(A2) Optional
1 x Wall walk. If your able to go vertical & hold 20 seconds

(B) 15min Running Clock
Begin with 800m run
THEN in remaining time
AMRAP
12 x RKB Swing "Unbroken" (Heavy)
6 x KB Clean "L"
6 x KB Clean "R"
Run 200m

TUESDAY

(A) Back Squat
3x5 @80%
2x2 @85%
1x1 @90%

(B) AMRAP x 5
5 x Deadlift: 100/70
10 x Box Jump Overs: 24/20
15 x Pull-ups
30 x Double Unders

RECOVER 3min

AMRAP x 5
5 x Deadlift: 100/70
10 x Box Jump Overs
15 x Pull-ups
30 x Double Unders

MONDAY

A) Clean
10 Sets of 1 Clean increasing weight
Start at 65-70%

Between sets of Clean perform 1-5 Strict Pull-Ups

B) 3min AMRAP x 3
3 G2O 40/30kg
6 HR Push Ups
9 Wall Balls 9/6kg 10/9'
-1 Minute Recovery Between Rounds-

FRIDAY

A) Front Squat
Build in load to a 1rm

B) For Time
20 KTE
20 Thrusters 40/30kg
-Then straight into 2 Rounds of-
10 KTE
10 Thrusters
-Then straight into 3 Rounds of-
5 KTE
5 Thrusters

THURSDAY

A) Snatch
1x2@60%
1x2@70%
1x2@75%

1x2@80%

Then continue to a Heavy Single

B) For Time

10-8-6-4-2

Jerks 45/60kg

Sumo Deadlift

THEN

150 Double Unders

WEDNESDAY

A) Bench Press
10-5-3
10-5-3
2nd Set to be heaver than the 1st

B) For Time
Start with 400m Run
-Then-
4 Rounds
10 Box Jumps 24/20"
12 Hang Power Snatch 40/30kg
10 Over Bar Burpees
Finish with 400m Run

TUESDAY

(A) Back Squat
1x2@80% - 1x1@85% - 1x1@90% - 1x1@95% - 1x1@98% - 1x1@102% - 2 more lifts max.

(B) 6min AMRAP
20 x RKB Swings: Heavy
15 x WallBall: 9/6kg - 10/9ft
Run 200m

RECOVER 2min

3min AMRAP
15 x RKB Swings
10 x WallBall
1/2 Gasser

MONDAY

Nup, nothing to do with CrossFit, 

but boy this made me laugh and still does.....admit it, 

we've all been that chicken ;-)

A) 10 Sets
Power Clean + 2 Push Jerks
+
5 Push Ups

B) 11min AMRAP
2 Power Clean
3 Hang Squat Clean
6 C2B Pull Ups
30 Double Unders

FRIDAY

(A) Deadlift 5RM

(B) With a running clock
(0-3min)
10 x Clean & Jerk 60/40
20 x Pushups

(3-6min)
10 x Clean & Jerk
20 x Pull-ups

(6min mark)
10 x Clean & Jerk
20 x Pushups
20 x Pull-ups
10 x Clean & Jerk

THURSDAY

(A1) Bench Press
5 sets x 10
(A2) Ring Dips - 3 Second negatives x 5 reps

(B) 2 Rounds
800m run
20 x Power Snatch: 40/30/25
20 x KB Swing: 32/24/20
20 x Double Unders

WEDNESDAY

(A) Back Squat
1rep @95% EMOTM x 8

(B) 10-8-6-4-2-1
Deadlift: BW
C2B Pull-ups
THEN
35 x WallBalls

TUESDAY

(A) Clean (any) + 20 Double Unders
Perform 10 sets. Start at around 60-70% & increase each set whilst form allows.

(B) 15min AMRAP
10 x TTB
12 x Box Jump Overs 24/20
Run 200m

FRIDAY

A) Back Squat "Speed"

Set 1 - 1x4@50%

Set 2 - 1x4@55%

Set 3 - 1x6@55%

Set 4 - 1x6@60%

Set 5 - 1x6@60%

Set 6 - 1x4@60%

-Perform 5 Rebound Jumps after each set of Squats- 24/20"

B) 2 Rounds

4min AMRAP

3 Clean into a Thruster 52/35kg

5 Burpees

7 TTB

-Recover 1min-

THEN, with a 3min Running Clock

Run 400m

THURSDAY

Joe and his guys repp'n CrossFit Penrith 

at the Flemington Markets, brrr it's cold out there!

A) Snatch Complex
Hang Snatch + Snatch
Start at 70% of your Snatch

B) For Time
10-8-6-4-2
Wall Balls
Push Press 50/35kg
-then-
35 Box Jumps 24"/20"

WEDNESDAY

A) Bench Press
4 Sets x ME @ 85% BW

B) 5 Rounds
9 Deadlifts 60/43kg
6 Power Cleans 60/43kg
30 Double Unders

TUESDAY

A) Back Squat

Warm Up
1x8@40%,1x 6@50%, 1x4@60%, 1x3@70%

Working Sets
1x6@75% - 1x1@95%
1x6@78% - 1x1@98%
1x6@80% - 1x1@102%

B) Helen
400m Run
21 K Swings 24/16kg
12 Pull-Ups

MONDAY

Face Off! 5' nothing VS 6' something

A) Clean

3 Rounds

1 Rep @ 60/42kg

1 Rep @ 65/45kg

1 Rep @ 70/47.5kg

-2 minute Recovery between Rounds-

B) 12min AMRAP

10 OHS 40/30kg

5 HSPU

10 Sit Ups

-Recover 30 Seconds between Rounds-