MONDAY

#competitionmode  #focus

(A) Front/Back Squat

5 Sets of 3/6@90%

NOTE: Prep group perform 6 sets. 60-90sec between sets

(B) 3 Rounds

Run 400m

12 x Hang Power Clean: 60/42/37kg

50 x Double Under's

Extra's - Week 6 - Session 1

Technique Primer: Press in Snatch - 5,4,3 (ascending weights)

- Snatch: Quickly work up to a HS + EMOTM (85%x1, 90%x1, 95%x1)x2 (%of HS)

- Clean& Jerk Quickly work up to a HS + EMOTM (85%x1, 90%x1, 95%x1)x2 

(%of HS)

- Front/Back Squat - 6x 3/6@90%

Note: "Quickly" means taking bigger jumps and smaller rest.  Think under 9 minutes.

SATURDAY

#saturdaypinupgirl

Extras - Session 4

Technique Primer: Tall Snatch - 3x3

- Snatch - HS

Technique Primer: HS

- Front Squat - 3x4@60%

FRIDAY

#upsidedownat6.00am

With a Running Clock & MAX Reps

(A) In 10min complete a 1km Run + Hang Power Clean + Push Jerk + S
plit Jerk 60/40kg
REST 3min
(B) In 7min complete an 800m Run + Power Snatch: 50/35kg
REST 3min
(C) In 4min complete a 400m Run + Thrusters: 40/30kg

THURSDAY

(A) Clean & Jerk (Any)
Every 90sec x 5 rounds, perform 6 reps: 50/35/30kg
0:00-1:30 - 6 x C&J
1:30-3:00 - 6 x C&J
3:00-4:30 - 6 x C&J
4:30-6:00 - 6 x C&J
6:00-7:30 - 6 x C&J
NOTE: Perform same movement & load as last week. We have added an extra rep to each round this time.

(B) For Time

30 x Alternating KB Ground to Overhead: 24/16kg (15reps per arm)

15 x Pull-ups

20 x Alternating KB Ground to Overhead

15 x Pull-ups

10 x Alternating KB Ground to Overhead

15 x Pull-ups

400m KB carry: 24/16kg

NOTE: Carry a single kettlebell in one hand by your side for 200 meters without switching hands or stopping. Then switch hands and go again.

WEDNESDAY

(A1) Narrow Grip Bench Press
10-8-6-4-6-8-10

(A2) Pistol Squats
3-5 each leg after every set of Bench.
See coach for scaling options

(B) 4 Rounds
21 x KB Swings: 24/16kg
15 x Wall Balls: 9/6/4kg - 10/9ft
9 x Burpees

Extras - Session 3

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

- Clean & Jerk- HS, then (85%x1(1+1), 90%x1(1+1), 95%x1(1+1) x2 (% of HS)

- Snatch- HS, then (85%x1, 90%x1, 95%x1 x2 (% of HS)

- Front/Back Squat - 6x 3/6@94% of Day 1

TUESDAY

A) Snatch Complex
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch

B) For Time
Run 200m
15 Power Snatch 55/40/32kg
Run 400m
12 Power Snatch
Run 600m
9 Power Snatch

Extras - Session 2

Technique Primer: Hang Muscle Snatch - 3x3

- High Hang Snatch - HS + 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)

- Power Clean + Power Jerk - HS + 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)

- Snatch Pull - 100%x2, 105%x2, 110%x2, 90%x2

MONDAY

Christian needs to work on his accuracy.

A) Front/Back Squat

5 Sets of 3/6@85%

NOTE: Prep group perform 6 sets. 60-90sec between sets

B) 11min AMRAP
Run 400m
-THEN-

7 Hang Power Clean 50/35/30kg

10 Box Jumps 24/20"

30 Double Under's

Extra's - Week 5 - Session 1

Technique Primer: PrEss in Snatch - 5,4,3 (aScending weights)

- Snatch: HS + (85%x1, 90%x1, 95%x1)x2 (%of HS)
- Clean& Jerk HS + (85%x1, 90%x1, 95%x1)x2 (%of HS)
- Front/Back Squat - 6x 3/6@85%

SATURDAY

Heidi says 'yo what you look'n at?'

Extras - Session 4

Technique Primer: Tall Snatch - 3x3

- Snatch - 70%x1, 75%x1, 80%x1, 3x1@ 85%

Technique Primer: Tall Jerk 70%x1, 75%x1, 80%x1, 3x1@ 85%HS 

- Front Squat - 3x4@60%

FRIDAY

Due to the extreme heat forecast of 42c for today, we will be cancelling 

the 6.30pm class. The 5.30pm class will go ahead as scheduled.

Bring water and a towel guys, also make sure you hydrate well during the day,
and take care.

A) Clean & Jerk (Any)
Every 90sec x 6 rounds, perform 5 reps: 50/35/30kg
0:00-1:30 - 5 x C&J
1:30-3:00 - 5 x C&J
3:00-4:30 - 5 x C&J
4:30-6:00 - 5 x C&J
6:00-7:30 - 5 x C&J
7:30-9:00 - 5 x C&J

B) 4 Rounds
10 x Thrusters: 50/35kg
10 x Box Jump Overs: 24/20"
10 x C2B Pull-ups
Recover 2min between rounds

THURSDAY

Over the weekend 10 year old Lara was feeing the love so she decided 

to come up with her own WOD.  What's great about this is there is nothing crazy about it, reps are not too high and unachievable and plank hold 

time is spot on!  Lara's been coming to CrossFit Penrith since the beginning, she was about 3-4 years old.

(A) Snatch (Any)
Every 90sec x 6 rounds, perform 5 reps: 50/35/30kg
0:00-1:30 - 5 x Snatch
1:30-3:00 - 5 x Snatch
3:00-4:30 - 5 x Snatch
4:30-6:00 - 5 x Snatch
6:00-7:30 - 5 x Snatch
7:30-9:00 - 5 x Snatch

(B) 12-9-6-3
Deadlift: 85/60/50kg
Dips
Run 1/2 Gasser after every round

Optional Finisher
5min Partner Strict Chin Up Ladder (1-5)

Notes: Chin ups are palms facing you on the bar. We will be using these ladders to get a high volume of pulling over the next few weeks with some variations. You should be able to get more chin ups than pull ups. Partner up (or groups of 3)
Partner 1 does 1 rep, then partner 2 does 1 rep. Partner 1 does 2 reps, then partner 2 does 2 reps. Partner 1 does 3 reps…and so on until you each reach 5 reps. Then restart the ladder again at 1, then continue until the 5 minutes is up.
If one person fails before the 5 rep mark, all athletes in the group re-start again at rep 1.

WEDNESDAY

(A) Narrow Grip Bench Press
8-6-4-8-6-4

(B) 4Rnds "Old School"
20 x KB Swings:24/20"
15 x TTB
10 x Burpees

(C) Skills
If time, work a skill.

Extras - Session 3

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

- Clean & Jerk- 70%x1(1+1), 75%x1(1+1), 80%x1(1+1)x2 

- Snatch- 70%x1, 75%x1, 80%x1 x2

- Front/Back Squat - 5x 4/8@94% of Day 1

TUESDAY

#johnny

(A) Jerk
4 x 1 @ 70% + 20 Double Under's
3 x 1 @ 2.5kg Heavier + 20 Double Under's
2 x 1 @ 2.5kg Heavier + 20 Double Under's
-Then-
3 lifts to find a HEAVY

(B) 21-15-9
Box Jumps: 24/20"
Wall Ball: 10/9 - 9/6kg
Run 400m

Extras - Session 2

Technique Primer: Hang Muscle Snatch - 3x3

- High Hang Snatch - 6x1@70%

- Power Clean + Power Jerk - 6x1@70%

- Snatch Pull - 85%x3, 2x3@90%, 80%x3

MONDAY

Something to try.......only if you need of course :-)

(A) Front/Back Squat
4 Sets of 4/8@80%
NOTE: Prep group perform 5 sets. 60sec between sets

(B) For Time
6 x G2O: 60/40/35kg
3 x Cindy
4 x G20
2 x Cindy
2 x G2O
1 x Cindy

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

Extra's - Week 4 - Session 1

Technique Primer: Press in Snatch - 5,4,3 (ascending weights)

- Snatch -  (70%x1, 75%x1, 80%x1)x2 

- Clean & Jerk -  (70%(1+1), 75%(1+1), 80%(1+1))x2

- Front/Back Squat - 5x4/8@80%

ANOTHER NEW CLASS!!

Due to consistently large numbers on Friday nights, 

we've added a class! 

Classes will now be 5.30pm and 6.30pm.  

Click here for our Timetable.

SATURDAY

Heidi says, yay it's Saturday, time to nap again :-)

Extras - Session 4

Technique Primer: Tall Snatch - 3x3

- Snatch - HS

Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3x (3x3)

- Clean & Jerk- HS 

- Front Squat - 3x4@60%

THREE WISE MEN

Last Saturday Superstar Aneesh competed in a local weightlifting competition.  

At bodyweight 65kg he pulled out a Snatch of 69kg and Clean & Jerk of 98kg.

Good one Aneesh!

A) “Jeremy”

5min AMRAP

5 Hang Squat Snatch: 60/40
kg
10 Barbell Burpees

2 Minutes Rest

B) “Ben”

5min AMRAP

10 Power Cleans 60/40
kg
20 Pull-Ups

2 Minutes Rest

C) “Beau”

5min AMRAP 

15 Box Jump Overs 24/20″

30 Wall Balls: 9/6kg 10/9ft

THURSDAY

Ski Racer and CrossFit Penrith member Ryan who is the Under 13 Australian Champion.  

Ryan raced in the world famous Bridge to Bridge at Grafton which is 112km long

 and races at speeds of up to 130km/hr......woahhhhhh......!!!!!!!!

Last year as a 12 year old he raced it in 56 minutes.

A) “Power Clean Complex”
4 sets of the following Complex :
High Hang Power Clean + Hang Power Clean + Power Clean + Push Press
High Hang Power Clean + Hang Power Clean + Power Clean + Push Jerk 
High Hang Power Clean + Hang Power Clean + Power Clean + Split Jerk

NOTE: One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set. 
High Hang – Start with the bar at “the pockets".
Hang – Start with the bar just above the knee.
Power Clean – Start with the bar on the ground.

B) For Time
10-9-8-7-6-5
Deadlift: BW
Lateral Bar Hops
-THEN-
Run 1km

WEDNESDAY

That's right.  No Excuses!

WARM UP

Tabata
8 rounds total. Do each movement 2 times, then move to the next movement for 2 sets.
1. Pushups
2. Plank Hold
3. Pushups
4. Plank Hold

A1) Narrow Grip Bench Press: 8-6-4-8-6-4

NOTE: Use same width as Push Press

A2) Strict Pull-ups: 5-5-5-5-5-5

NOTE: No rest between Bench Press & Pull-ups 

B) 5 Rounds - Compare HERE

40 x Double Unders

15 x KB Swings: 24/16kg

9 x OHS: 50/35kg

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, (80%x1, 85%x1, 90%x1) x2

- Front/Back Squat - 5x 4/8@94% of Day 1

TUESDAY

Fridays 6.00pm class.  

No, not desperate and dateless, just dateless!

A) High Hang Snatch
Work to a Heavy Double

A1) Double Unders/Triples etc
Max Unbroken

B) 15min AMRAP
Run 200m
15 Wall Balls 10/9' 9/6kg
5 TnG Power Snatch

Extras - Session 2

Technique Primer: Hang Muscle Snatch - 3x3

- High Hang Snatch - 3x2@75%, 3x2@75%

- Power Clean + Power Jerk - 3x2@75%(1+1), 3x2@75%(1+1)

- Snatch Pull - 93%x3, 98%x3, 103%x3, 85%x3

NOTE: Bold Red sets can be taken heavier if you're feeling good.

MONDAY

WARM UP

200m Group Jog

10 Prisoner lunges

20 Mtn Climbers

10 Front Squats with barbell

A) Front/Back Squat: 4 Sets of 4/8
Use 75% (of FS 1RM)

NOTE: Prep Group perform 5 sets. Rest 90sec.

Complete 4 x Front Squats, Reset & immediately complete 8 x Back Squats. 

B1) With a 12min Running Clock

Run 1 x 400m
-THEN- 
AMRAP - in the remaining time

  5 x Pull-up + TTB

10 x Box Jump: 24/20

  5 x HP Clean to Overhead: 50/35/30

RECOVER 1 Minute

B2) Team Recovery Jog

Run 400m

NOTE: 1 repetition = 1 x Pull-up + 1 x TTB Unbroken. You are doing 5 reps of the complex. Both movements must be done consecutively for the rep to count.
Scaled options are: 1 x Pull-up + 1 x KTE  OR  10 x KTE

Extra's - Week 3 - 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), 85%x(1+1), 90%x(1+1))x2

- Front/Back Squat - 5x4/8@75%

NEW CLASS

Due to consistently large numbers on Wednesday nights, we've added a class! 

Classes will now be 5.30pm and 6.30pm.  

Click here for our Timetable.

SATURDAY

Heidi Says...It's Saturday, time to rest up!

Extras - Session 4

Technique Primer: Tall Snatch - 3x3

- Snatch - HS

Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3x (3x3)

- Clean & Jerk- HS 

- Front Squat - 3x4@60%

FRIDAY

Always a pleasure having Neil in the gym!

(A) For Time:
Run 1/2 Gasser
10 Box Jump Overs 24/20"
15 Power Snatch 60/40kg
Run 400m
20 Wall Balls 10/9' 9/6kg
25 Sit Ups
20 Wall Balls
Run 400m
15 Power Snatch
10 Box Jump Overs
Run 1/2 Gasser

(B) Not For Time
50 Pullups
50 Pushups
Partition any way

THURSDAY

A) 2 x Hang Power + 1 x Power Clean + 1 x Squat Clean
Build to a heavy but not maximal load.

B) 9min AMRAP
10 x TTB
15 x RKB Swings: Heavy
30 x Double Under's

WEDNESDAY

Todays 6.00am Group.  

This morning we welcomed Suaia Matagi 

who is joining our local NRL Team the 

Penrith Panthers for the 2016 Season.  

A) Bench Press
Work up to a 3RM
Then 3 reps @ 95%
Then 3 reps @ 90%
Then MAX reps @ 85%

B) 5 Rounds - Every 3minutes
10 x Hang Squat Snatch: 40/30/25
1/2 Gasser
10 x Sit-ups

NOTE:
(1) Each round, decrease the reps by 2 but attempt to increase the weight on the Hang Squat Snatches. Round 5 should be an aggressive number, make it an honest 2 rep Max Hang Snatch for the day.

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, 85%x1) x2

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

TUESDAY

HC's ray of sunshine Amanda, always with a smile.

A) Overhead Work
Heavy 3 Rep Push Press
Heavy 2 Rep Push Jerk
Heavy 1 Rep Split Jerk

B) For Time
30 x Pull-ups
15 x Deadlift: 80/55
30 x Box Jumps: 24/20

RECOVER 3-5min

Optional Extra
Run 2 x 400m
Recover the same amount of time that your first run takes you.

Extras - Session 2

Technique Primer: Hang Muscle Snatch - 3x3

- High Hang Snatch - 3x2@70%, 3x2@75%

- Power Clean + Power Jerk - 3x2@70% (1+1), 3x2@75% (1+1)

- Snatch Pull - 90%x3, 95%x3, 100%x3, 85%x3

MONDAY

A) Front/Back Squat
3 Sets x 7/13 @ 70% (Use FS 1RM)

Note: Prep group to perform 4 sets.

B) 10min AMRAP
10 x Power Clean: 50/35
30 x Double Unders

Extra's - Week 2 - 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), 85%x(1+1))x2

- Front/Back Squat - 4x7/13@70%

SATURDAY

Extras - Session 4

Technique Primer: Tall Snatch - 3x3

- Snatch - HS

Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3x (3x3)

- Clean & Jerk- HS 

- Front Squat - 3x4@60%