FRIDAY

Wednesday's 9.30am class, unfortunately we're missing our number 1 

athlete for this time slot...the one and the only Eileen.

Can you name everyone in this picture??

For Time
75 Double Unders
20 Sumo Deadlift High Pull 40/39kg
30 TTB
40 OHS 40/30kg
50 KB Snatch 24/16kg (alternating, 25 each side)
60 Overhead Walking Plate Lunge 20/10kg
75 Double Unders

THURSDAY

(A) Power Cluster

Build to a 5 RM

(A1) Work on a Skill

(B) For Time (Compare HERE)

Run 800m (4min Cap)
30 x Snatch: 52/36/28
Run 800m (4min Cap)

WEDNESDAY

Follow on from yesterdays photo.....

Take that Christian!

A) Bench Press
Work Up to a a 5rm
-THEN-
5 Reps @ 85% of above
-THEN-
Max Reps @ 80% of above

B) With a continuous clock, perform the following:
0.00 - 800m Run
5.00 - 30 Strict Pull-Ups
10.00 - 200 Double Under's
15.00 - 50 Wall Balls 10/9' 9/6kg

Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)

- Clean & Jerk- HS (80%x1(1+1), 85%x1(1+1), 90%x1(1+1))x2 (% of HS)

- Snatch- (70%x1, 75%x1, 80%x1) x2

- Front/Back Squat - 4x7/13@94% of Day 1

TUESDAY

Christian and Mia......competitive much?!?!

A) High Hang Snatch
6x2 @ 70%
Build in Load

B) 3 Rounds
15 Box Jumps 24/20"
12 Hang Power Clean 60/40/35kg
9 Lateral Bar Burpees

Extras - Session 2
Technique Primer: Hang Muscle Snatch - 3x3
- High Hang Snatch - 6x2@70%
- Power Clean + Power Jerk - 6x2@70% (1+1)
- Snatch Pull - 85%x3, 90%x3, 95%x3, 85%x3

MONDAY

A) Front/Back Squat: 3 Sets 7/13
Use 65% (of FS 1RM)
Prep Group to perform 4 sets.

NOTE: Complete 7 Front Squats @ 65% of recent 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ (same weight). Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

B) Five rounds
10 x Hand-Release Push-Ups
20 x Kettlebell Swings (24/16 kg)
200 Metre Run

Extras - Week 1 - Session 1
Technique Primer: Press in Snatch - 5,4,3 (ascending weights)
- Snatch - HS (80%x1, 85%x1, 90%x1)x2 (% of HS)
- Clean & Jerk - (70%x(1+1), 75%x(1+1), 80%x(1+1))x2
- Front/Back Squat - 4x7/13@65%

SATURDAY

Have a great Saturday!

With a continuous running clock
10min Window
Run Block
Max rep Squat Snatch: 61/40

REST 3 min

7min Window
Run 800m
Max rep Squat Clean: 61/40

REST 3min

4min Window
Run 400m
Max rep Thruster: 61/40

FRIDAY

How great is this.....

Cam has been cigarette free for 31 days 

and saved over $600 in just 1 month!!

(A) Sumo Deadlift
5-3-1-3-5

(B) 4 Rounds
10 x C2B Pull-ups
12 x DB Snatch:
15 x WallBalls: 9/6/4kg - 10/9ft

THURSDAY

#tbt to when Ben competed as 

Spiderman in a local comp.

A) Snatch (15min)
5 x TnG Snatch (Build in load)

B) 20min AMRAP
3 x Power Clean: 80/50/43kg
2 x Front Squat
1 x Jerk
3 x Power Clean
2 x Front Squat
1 x Jerk
Run 250m

WEDNESDAY

#johnny

(A) Bench Press

10 Reps @ 60-65% of 1RM

-THEN-

Max Reps

2 Sets @ 70%-75%

2 Sets @ 80%-85%

(B) 3 Rounds
6 x Deadlift: 120/80/60kg
10 x Lateral Bar Hop "2fers"
15 x Box Jumps: 24/20

-THEN-

Run 800m

NOTE: To perform Lateral Bar Hop (Double Jump) - Drop to ground so chest and legs are in contact with floor then stand and jump laterally over the bar then jump back to the original side again. Both feet must leave and land on ground at same time.

TUESDAY

#boots

A) Heavy Single Complex
Push Jerk + Split Jerk

B) For Time
21KB Swings 24/16kg
15 TTB
400m Run
15KB Swings
12 TTB
400m Run
9KB Swings
9 TTB
400m Run

MONDAY

It must be love!

A) Front Squat
Find a 1RM
OR
10 Reps x 4 Sets
Start at 60% and Finish around 85%

B)10min AMRAP
10 Power Cleans 55/38kg
30 Double Unders
** Run 1/2 Gasser every 3rd Round

SATURDAY'S MAX Session

Snatch - MAX
Clean & Jerk - MAX
Front Squat - MAX

FRIDAY

Some of last nights 6.30 peeps enjoying 

the cool outside after their workout.

(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 (Compare HERE)
1/2 Gasser
5 Cleans 61/43kg
7 Pullups
5 Push Ups
-1 Minute Recovery between Rounds-

Extras - Week 9 - Session 5

- Snatch - MAX

- Clean & Jerk - MAX

- Front Squat - MAX

THURSDAY

Jessica in competition mode.

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

(B) Helen
3 Rnds
400m Run
21 x KB Swings: 24/16
12 x Pull-ups

Extras - Week 9 - Session 4

- Snatch - 70%x1x5

- Clean & Jerk - 70%x(1+1)x5

WEDNESDAY

Partnered Tabata Core after class.

(A) Bench Press
1x8@55%
1x6@65%
1x4@75%
1x2@85%
1x1@90%
1x1@95%
-THEN-
If all feels good, perform
1x1@101% - 1x1@105ish%

(B) For time
10-8-6-4-2
Front Squats: 60/40/35kg
HSPUs
-THEN-
Run 400m
25 x TTB

NOTE: Scale for HSPUs is knees or feet on a bench/box + 1 wall climb. For round of 10...10 scaled HSPUs + 1 wall climb...round of 8 is 8 scaled HSPUs + 1 wall climb...etc.
DO NOT stack 3-4 ab mats up to do HSPUs today.

Extras - Week 9 - Session 3

- Snatch - 70%x1, 75%x1x5

- Clean & Jerk - 70%x(1+1), 75%x(1+1)x5

- Front Squat - 70%x2, 75%x1, 80%x1

TUESDAY

Food for Thought.......

(A) Clean & Jerk
1x1@70% - 1x1@75% - 3x1@80%
If all the lifts feel good, continue to a heavy single (5 lifts Max)

(B) On a Running Clock (Compare HERE)

2.30min AMRAP
10 Power Cleans: 60/40
Max Burpees

-Recover 90 Seconds-

2.30min AMRAP
10 Power Cleans
Max Box Jumps

-Recover 90 Seconds-

2.30min AMRAP
10 Power Cleans
Max Burpee Box Jumps

Extras - Session 2

- Snatch - 70%x1, 75%x1, 80%1x3

- Clean & Jerk - 70%x(1+1), 75%x(1+1), 80%x(1+1)x3

MONDAY

Having a blast in Chicago.  

Marathon finished with a time of 2.55.
Very proud to be part of this journey.

(A) Back Squat
1x2@70% - 1x2@75% - 1x2@80% - 1x2@85%

(B) 3 Rounds
50 x Double Unders
15 x Pull-ups

Extras - Week 9 - Session 1

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

- Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3

- Clean & Jerk - 70%x(1+1), 75%x(1+1), 80%x(1+1), 85%x(1+1)x3

- Back Squat - As Per Above

FRIDAY

James' last training session with HC before competing 

in this weekend's Chicago Marathon, 

all the best and have a great time!

(A) Deadlift
5-3-1

(B) 5 Rounds
40 x Double Unders
15 x KB Swings
9 x OHS: 50/35kg

Extras - Session 5

Technique Primer of choice: 3-4 Sets of 2-3

- Snatch - Heavy Single

- Clean & Jerk - Heavy Single

- Front Squat - 75%x2, 80%x2, 85%2x2

THURSDAY

Now that's focus!

(A) Push Jerk
Build to a Heavy Single
-Then-
Perform Split Jerk x 3 Singles

(B) For Time (17min Cap)
5 x Squat Clean & Jerk: 90/60/47.5kg
1 x Cindy
3 x Squat Clean & Jerk
2 x Cindy
1 x Squat Clean & Jerk
3 x Cindy

Cindy = 5 x Pull-ups - 10 x Pushups - 15 x Squats

Extras - Session 4

Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)

- Power Snatch - Heavy Single

- Power Jerk - Heavy Single7

- Good Morning - 22%x5x2, 24%x5 (% of Back Squat)

WEDNESDAY

Knowledge is Power.  

Know what's in your food.

(A1) Bench Press
5-3-1-5-3-1
Then
10 reps @ 75% of 1RM

(A2) 5 Strict Ring Pull-ups

(B) For time
12 Power Snatches: 50/35/30
12 Box Jumps: 30″/24″/20+ 1 Tile
9 Power Snatches
9 Box Jumps
6 Power Snatches
6 Box Jumps
3 Power Snatches
3 Box Jumps
- Then -
Run 600 Meters

Extras - Session 3

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

- Clean - 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM - If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

- Clean Pull - 110%x2, 115%x2x2, 90%x2

- Back Squat - HS; 90%x1

TUESDAY

(A) Power Clean
Work to a Heavy Single (No misses)

(B) 10min AMRAP
15 x Wall Balls: 10/9ft - 9/6/4kg
10 x Pull-ups
5 x KB/DB Thrusters: AHAP

Extras - Session 2

Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)

- Jerk - 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM - If after these 12 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 - Heavy Single7

- Good Morning - 27%x2x4, 29%x4 (%of Back Squat

CLOSED ON MONDAY

Extras - Week 8 - Session 1

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

- Snatch - 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x5 OTM - If after these 12 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.

- Snatch Pull - 110%x2, 115%x2x2, 90%x2

- Front Squat - Heavy Single, then 90%x1

FRIDAY FUN DAY

CrossFit Family

A) Power Snatch
3x1@73%
3x1@76%
3x1@769%
-Then-
5 lifts to find a Heavy Single

B1) 7min AMRAP
7 Box Jump Overs 24/20"
14 RKB Swings 32/24kg
28 Double Unders

B2) Walk/Slow Jog to Azza's and Sprint back

Extras - Session 5

Technique Primer of choice: 3-4 Sets of 2-3

- Snatch - Heavy Single, 90%x1 (% of HS)

- Clean & Jerk - Heavy Single 90%x(1x1) (% of HS)

- Front Squat - 75%x2, 80%x2, 85%x2, 90%x2

THURSDAY

10 Year Old Olivia performing Russian Kettlebell Swings
during the 9.30am Class.

A) Thruster
6-4-2-6-4
*Dump from shoulder only

B) For Time (17min Cap)
6 x Squat Clean & Jerk: 80/55/45
3 x Cindy
4 x Squat Clean & Jerk
2 x Cindy
2 x Squat Clean & Jerk
1 x Cindy

Cindy = 5 x Pull-ups - 10 x Pushups - 15 x Squats

Extras - Session 4

Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)

- Power Snatch - 73%x1x3 OTM, 76%x1x3 OTM, 79%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.

- Power Jerk - 73%x1x3 OTM, 76%x1x3 OTM, 79%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 - 22%x3x5 (% of Back Squat)