TUESDAY

Spencer Turrin with his mum Kath (who's Besties with Coach Jen).

Spencer is part of the Australian Men's 4 Rowing Team 

who placed 2nd at the 2015 World Rowing Championships 

in France on 5 September this year.

I've posted the race below, if you have time take a look, we all get on 

those nasty C2 Rowers and know how horrible they make us feel, 

rowing is damn hard so you can really appreciate 

what these guys go through on a daily basis to be the best.

A big Congratulations from the Team at CrossFit Penrith.

A) Jerk (OTM)
5x1 @ 70% + 10 Double Unders
5x1 @ 2.5kg Heavier + 10 Double Unders
5x1 @ 2.5kg Heavier + 10 Double Unders
-Then-
5 lifts to find a Heavy

B) 21-15-9
(Run 400m after the 21 and again after the 15)
Box Jump 24/20"
Wall Ball 10/9' 9/6kg

Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)

- Jerk - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Power Clean - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Good Morning - 25%x4, 27%x2x4 (%of Back Squat)