MONDAY

Some very important post training discussion going on here......

(A1) Back Squat 

1x3@75% - 1x1@85% - 1x3@77% - 1x1@87% - 1x3@79% - 1x1@89% 

(A2) Comp Prep Only - Back Squat Jump - 20%x3x3 (% of back squat)

(B) 20min AMRAP

3 Power Clean - 90/60/45kg

5 Pull Ups

10 Push Ups

15 Air Squats

NOTE: If your current Power Clean 1RM is under 105/73 kg then use 85%

Competition Prep Extra

Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)

(1) 2-Position Snatch (floor, knee) - RM; 95%, 90% (% of RM)

(2) Snatch Pull on Riser - 110%x3, 115%x3, 120%x3

FRIDAY

Schwantzy's Bench Press height is the same 

as Rachael's Squat height, hahaha.

A1) Thruster
5x5 with a 2 Second Pause at the top of each Rep

A2) Weighted Pull Ups
3-5 Reps

B) For Time
20 RKB 24/16kg
20 KB Snatch (10L/10R) 24/16kg
20 Wall Balls 10/9' 6/4kg
25/50/75 Double Under's

THURSDAY

Our guest for Thursday morning breakfast was Mark Brown, more commonly known as 'Browny'.  Food made by HC, today we had Fajitas with Cos Lettuce in lieu of the traditional flour or corn tortillas.  Everyone welcome! You don't need to be invited, just give us 24 hours notice :-)

(A1) Snatch 3RM
(A2) 10 x Snatch @ 85% above

(B) Every 2 1/2 minutes x 4
Run 200m
5 x Hang Power Clean: 50/35/30
5 x TTB

Extra Work Prep
Power Jerk - 70%x3, 75%x3x3
Snatch Push Press + OHS - 70% x (5+1), 75% x (5+1) x 3 (% of OHS or Snatch)
Back Squat Jump - 5 Sets of 3 reps at 20% (% of back squat)

WEDNESDAY

Jen and Aneesh at this mornings 6.00am Class.

A word on "I can't do CrossFit because I'm not strong enough or fit enough or I can't do the movements".  

Jen in the background is scaling her Push Ups. Scaling is an important part of CrossFit, we all have to scale something, sometime, it really is no big deal. Because Jen has difficulty doing a Push Up off the ground she has a bar sitting off the ground which then scales her Push Up to a slightly easier degree. Working from this angle for as long as needed will eventually get her Push Up strong and perfect.  

CrossFit is for everyone, the hardest part is walking through the door, not what you do once you walk through the door.

A) Bench Press
Work Up to a 3 Rep Max
-Then 3 Reps @ 90% of your 3 Rep Max
-Then Max Reps @ 80% of your 3 Rep Max

B) Let's Go!
5min AMRAP
5 Hang Snatch (any) 50/35/26kg
10 HR Push Ups
5 HR Burpees
- Recover 2 Minutes-

4min AMRAP

4 Hang Snatch (any) 50/35/26kg

8 HR Push Ups

4 HR Burpees

- Recover 2 Minutes-

3min AMRAP

3 Hang Snatch (any) 50/35/26kg

6 HR Push Ups

3 HR Burpees

TUESDAY

Happy Birthday to this very special jetsetter Judy.  

Hope you're enjoying yourself in New Orleans.

A) Power Clean
Build to a Heavy Single

B) 12min AMRAP
(2-4-6-8-10) (2-4-6-8-10) etc
G2O 65/45/38kg
Pull Ups
*Perform 20 Double Unders after every round

MONDAY

7 days until Spring.

(A) Back Squat
1x5@70%
1x5@80%
1x2@85%
1x3@90%
1x1@100%

(B) 3 Rnds
21 x KB Swings: 24/16
15 x Box Jumps: 24/20
9 x Deadlifts: BW

FRIDAY

Juliet waiting patiently for her dad to finish the WOD 

under the watchful eye of Aunty Aliysa.

A1) Deadlift
8-6-4
8-6-4
2nd Wave Heaver than the First

A2) Seated Strict Press
3-5 Reps

B) 3min AMRAP x 3 Rounds
1/2 Gasser
5 Cleans 61/43kg
7 Pullups
5 Push Ups
-1 Minute Recovery between Rounds-

THURSDAY

Aneesh and Shane at yesterdays 6.00am Class.
Total Spunks.

A) Power Snatch

5 Sets of 3 @ 70% of your Snatch

B) For Time

-2 Minutes Max Double Unders-

THEN

10-1 Box Jump 24/20"

1-10 Wall Ball 10/9' 9/6kg

THEN

-2 Minutes Max Double Unders-

WEDNESDAY

Wendy and Kathy 

at this mornings 6am Class.

A) Bench Press
Work Up to a 5rm, then
5 Reps at 85%, then
Max Reps @ 80%

B) For Time
Run 200m
15 Snatch 45/35/25kg (any type from the ground)
Run 400m
12 Snatch 50/40/30kg
Run 600m
9 Snatch 55/45/33kg

TUESDAY

Hayley in Bolivia.  

She said....I'll be gone 3 months, 8 or so months later....

A) Clean Complex
Power Clean + Jerk (3+2) Reach a Max
Then 1 Complex each at 85% and 80%

-Technical Primer-
Muscle Clean + Push Press
3 Sets

B) 5 Rounds
10 Push Press 45/35/30kg
10 KB Swings 24/16kg
5 Burpees*
*Max Height Jump

MONDAY

A) Back Squat
1x6@70%
1x6@80%
1x3@90%
1x2@95%

B) 3 Rounds (Speed)
25 Thrusters 35/25/20kg
15 TTB
-30 Second Recovery between Rounds-

C) Skills

Benchmark Saturday

INDIVIDUALS
Annie Grace
50-40-30-20-10 30 Clean & Jerk: 61/43/35
Double Unders
Sit Ups

TEAMS
Workout 1
Jackie
Grace
Isabel
Fran

NOTE: 20min cap to complete all 4 girls. One athlete in a team of 4 is to perform one of the girls, with only one athlete working at any time. Only one bar to be used throughout all 4 workouts.

Workout 2
Annie (Unbroken)
With only one athlete working at any time. Athlete one performs unbroken double under's, then the next athlete performs double unders etc. Anytime reps are not unbroken the whole team must perform 5 burpees.
The sit-ups are performed simultaneously & synchronised by the whole team.

FRIDAY

(A) Deadlift: 5-3-1

(B) For Time
10-8-6-4-2 Hang Power Snatch: 50/35
Perform 30 Double Unders after every set.
THEN
Recovery jog 400m to starting point &
SPRINT 400m back.

GiddyUp

(A) Clean & Jerk (3+1) TnG
Perform 3 TnG Squat Cleans + 1 Jerk. Building in load.

(B) For Time
5-3-1: Clean & Jerk - Use same load as heaviest (A)
10 Unbroken Pullups after every set of C&J

NOTE: Perform MAX reps, if unable to perform 10 unbroken pull-ups

(C) EMOTM x 6
1/2 Gasser

Oh My

(A) Bench Press
For Max Reps
1 Set @ 75%
1 Set @ 85%
1 Set @ 90%

(B) With a continuous clock, perform the following.
  0:00 - 1000m Run
  5:00 - 30 Strict Pull-ups
10:00 - 50 Wall Balls
15:00 - 200 Double Under's
20:00 - 800m Run

TUESDAY

Head Coach reppn #astepaheadfootandanklecare at CrossFit Penrith

A) Back Squat
1x8@65%
1x6@75%
1x4@85%
1x4@90%

B) 10min AMRAP
5 Hang Power Snatch 50/35kg
10 TTB
10 Box Jump 24/20"
-THEN in 7min-
Max 1rm Snatch
"No Misses.  Should you miss, your score will be Zero (0), regardless of your previous made lift."

MONDAY

A) Hang Snatch (any) + Power Snatch + Squat Snatch (1+1+1)

B) 2 Rounds
600m Run
20 Clean (any) 60/45/37.5kg
20 RKB
40 Double Unders

FRIDAY

Coach Christian working out some numbers 

and giving his athlete Boots some important 

instructions before lifting.

A) Front Squat
1x6@75% - 1x1@95%
1x6@78% - 1x1@98%
1x6@80% - 1x1@102%

B) For Time
10 Clean & Jerk 60/40kg
20 Push Ups
10 Clean & Jerk
20 Pull-Ups
10 Clean & Jerk
20 Push Ups
20 Pull-Ups
10 Clean & Jerk

THURSDAY

Jehty also known as Chewbacca Jnr 

waiting to spot best friend Jessica on the Bench Press last night.

A) Snatch
3x1@75%
3x1@80%
3x1@85%
1x1@90%
2x1@80-85%

B) For Time
800m Run
30 Hang Snatch* (any) 50/35kg
800m Run

*Oh no! Anytime your plates hit the ground is........3 B-U-R-P-E-E-S :-)

WEDNESDAY

Question of the Day........

If margarine is supposedly healthier, why won't ants eat it??

A) Bench Press

Max Reps

2 Sets @ 70%-75%

2 Sets @ 80%-85%

B) 5 Rounds

6 Deadlift 100/70/60kg

12 Wall Ball 10/9' 9/6kg

6 Bar Over Burpee

TUESDAY

This is so clever,

I believe Outdated Science should be more than 42% 

and Change is Hard should be more than 4%.

A) Back Squat
1x8@65%
1x8@70%
1x6@80%
1x6@85%

B) 3 Rounds
5 Pullups
10 Pushups
15 KB Swings 24/16kg
-THEN-
3 Rounds
7 Thrusters 50/35kg
400m Run

MONDAY

A) Clean/Overhead Complex
Power Clean + Clean + Push Jerk + Split Jerk

B) 4 Rounds
10 Box Jumps 24/20"
7 Hang Power Clean 50/35kg
30 Double Unders