WEDNESDAY

(A) Narrow Grip Bench
5 Sets x 10-12 reps

(B) 3 Rounds
10 x Squat Clean & Jerk: 60/40/35
15 x Pull-ups

TUESDAY

Great to have Suaia Matagi join the 6am group again this morning 

(A) Front Squat
Build to a new 1RM

SUGGESTED JOURNEY: Warm up with 1x8@50% - 1x5@60% - 1x3@70% - 1x1@85% - 1x1@95% - 1x1@100+%

(B) 12 Days of Xmas
1 1/2 Gasser
2 Squat Snatch
3 Box Jumps: 30/24/22
4 Push Press
5 Hang Power Clean
6 HR Pushups
7 Prisoner Lunges (7 each leg)
8 Burpees
9 Deadlifts
10 RKB Swing: AHAP
11 Wall Balls: 9/6kg - 10/9ft
12 TTB
NOTE: Barbell loads are 55 - 38.5 - 35kg

Sunday Open Box

(A) For Quality
20-15-10: Cal Row
40-30-20: Double Under's

(B) In 12 min
OHS: Heavy Double

(C) (2Bars)
EMOTM x 12
C&J: 1x75%
Snatch: 1x75%

(D) Dianne v Helen
3 Rounds
9 x Deadlifts: 100/70
9 x HSPU
21 x KB Swing: 24/16
12 x Pull-ups

(E) Front Squats
3x4@60%

MERRY CHRISTMAS

Merry Christmas from the Team at CrossFit Penrith :-)

EVA

Today we do our Xmas Eve tradition workout Eve. We have done this every year for the last 7. Merry Xmas everyone.

"EVA" 5 Rounds
800m Run
30 KB Swings: 32/24
30 Pullups

WEDNESDAY

Yes!

(A1) Narrow Grip Bench Press
5 Sets x 8-10 Reps

(A2) Handstand Practice

(B) 3 Rounds
10 x Snatch: 60/40/32
30 x Wall Ball: 9/6kg - 10/9ft

MONDAY

(A) Front/Back Squat: 4 Sets x 2/4@70%

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

NOTE TO ALL ATHLETES: This is a scheduled “back-off” session. After a pretty intense 8 weeks we have lowered the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?

SATURDAY

(A) Snatch - MAX!
(B) Clean & Jerk - MAX!
(C) Front Squat – 3 x 4@60%

FRIDAY

(A) EMOTM x 30
6 Rounds of:
(Min1) 200m Run
(Min2) 15 x Wall Ball: 9/6kg - 10/9ft
(Min3) 15 x Pull-ups
(Min4) 15 x Box Jumps: 24/20
(Min5) 35 x Double Under's

THURSDAY

(A) Power Clean Complex
4 Sets of the following Complex
Hang Power Clean + Power Clean + Push Press
Hang Power Clean + Power Clean + Push Jerk
Hang Power Clean + Power Clean + Split Jerk

NOTE: One set consists of all 9 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

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

WEDNESDAY

(A1) Narrow Grip Bench Press
5 Sets x 6-8 Reps

(A2) Handstand Practice


(B) For Time
15-10-5
Power Snatch: 52/36/31
HSPU
-Directly Into-
15-10-5
Hang Power Snatch: 52/36/31
Ring Dips


Extras Week 8 
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
• Snatch - 70%x1, 75%x1, (80%x1x3)
• Clean & Jerk - 70%x1, 75%x1, (80%x1x3)
• Front/Back Squat – 6 x 2/4@94% of day 1

TUESDAY

(A) Heavy Single
Push Jerk + Split Jerk

(B) For Time
21-15-9
KB Swings: 24/16
TTB
400m Run

FRIDAY

(A) Snatch
1 x Hang Snatch + 1 x Snatch
Build to a medium load

(B) For Time
15 x Power Clean 2 Overhead: 60/40/30
15 x Burpees
Run 600m
12 x OHS
Run 600m
9 x Squat Clean & Jerk
9 x Burpees

THURSDAY

(A) Power Cluster: TnG 5RM
Think Ground to Shoulder + Shoulder to Overhead

(B) For Time
Run 800m
30 x Snatch: 60/40/30
Run 800m

WEDNESDAY

Congratulations Al on sitting for your CrossFit Lev1 Cert

Can you pick where she is in the pic?

(A1) Narrow Grip Bench Press
6 Sets x 5 Reps
Warm-up as needed. Climb in weight & start at around 65% of 1RM Bench.

(A2) Strict HSPU
6 Sets x 5 Reps
NOTE: Perform DB Press if unable to HSPU.

(B) 4 Rounds
15 x RKB Swings: Heavy
15 x Wall Balls: 9/6kg - 10/9ft
-THEN STRAIGHT INTO-
3 Rounds
9 x Deadlifts: BW
9 x Lateral Bar Burpees

MONDAY

(A) Front/Back Squat: 5 x 2/4@95%
NOTE: Prep group does 6 sets.

(B) 3 Rounds
21 x Box Jump: 24/20
15 x TTB
9 x Hang Power Snatch: 50/35/30

FRIDAY

(A) Snatch
6 reps EMOTM x 5min: 50/35/30kg
NOTE: Perform same movement & load as last week.

(B) 80 Thrusters (EMOTM 3 Burpees) 15min Cap
40/30/25

THURSDAY

(A) Clean & Jerk
EMOTM x 6 reps: 50/35/30kg
NOTE: Perform same movement & load as last week.

(B) AMRAP 13
3 x Power Clean and Jerk 

13 x Pull Ups 

23 x Double Unders
*For Power Clean and Jerk, go as heavy as possible.

WEDNESDAY

#teamplayer #nearlyhadtoruntheraceonhisown #oops

(A) Narrow Grip Bench Press
4 Sets of 4-6 reps

(B) DB Bench Press
4 Sets of 6-8 reps

(C) EMOTM x 12
(a) Run 1/2 Gasser
(b) 15 x KB Swings: 24/16

Extras - Session 3

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

- Clean & Jerk -  (1+1) EMOTM (85%x1, 90%x1, 95%x1) x2

- Snatch - EMOTM (85%x1, 90%x1, 95%x1) x2

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

TUESDAY

Big thank you to Aliysa's dad who is owner of 

Tolworth Gymnastics Club in London 

for supplying Lara with some gorgeous leotards.  

She loves them!

(A) Deadlift 10-8-6-4-2
(Rest between sets is to be as long as it takes to reload bar for next)
Note: You get one go at each rep range, so put your thinking caps on & warm up smart whilst testing the water.

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 60/40/32kg
6 x Pushups
9 x Squats
Recover 1min between rounds.

Extras - Session 2

Technique Primer: Hang Muscle Snatch - 3x3

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

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

- Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2