FRIDAY

(A) Deadlift
Build to a heavy 3 in 12 minutes
THEN
5 reps @ 75%
4 reps @ 85%


(B) For Time
12 x Thruster: 40/30
  3 x Cindy
  8 x Thruster
  2 x Cindy
  4 x Thruster
  1 x Cindy

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

THURSDAY

(A) Clean
1x2 @ 70%
1x2 @ 75%
1x1 @ 80%
1x1 @ 85%
Then 3 more lifts @ your choice of loading

(B) 3 Rounds
25 x Wall Balls
20 x RKB Swing: 32/24
10 x Pistols (5L-5R-alternating)
  5 x Burpee (Max height Jump)

WEDNESDAY

(A) Bench Press
1x6@65%
1x5@70%
1x4@80%
1x3@85%
1x10@65-70%

(B) For Time:
100 x Double Unders
1 x Round of “Light DT”
75 x Double Unders
1 x Round of “Light DT”
50 x Double Unders
1 x Round of “Light DT”

“Light DT” is:
12 x Deadlifts: 60/40/35
9 x Hang Power Clean: 60/40/35
6 x Shoulder to Overhead: 60/40/35

TUESDAY

(A) Snatch - Build to a Heavy Single in 20 min

(B) 10-9-8-7-6-5
Power Snatch @ 60% of todays heavy single
Box Jump: 24/20
Sit-ups

MONDAY

(A) Back Squat 
1 x 3@75% + 1 x 1@85%
1 x 3@80% + 1 x 1@90%
1 x 3@85% + 1 x 1@95%
Perform a set of 3, then increase the weight & do a set of 1 then rest.

(B) AMRAP x 9
9 x Pull Ups
9 x Front Squats: 40/30
30 x DUs

-THEN-
1000m run (5min cap)

EXTRAS
(1) 2 Second Pause Jerk + Jerk - Find Heavy Single of complex in 10 mins
Then - 1x1@95% - 1x1@90% (% of HS)

(2) Push Press - Find a Heavy Single in 5 min
Then - 2 Sets x 3@75%
NOTE: A Pause Jerk is just how it sounds. Dip for your jerk & hold for 2 seconds with torso vertical, then complete the jerk. The 2nd jerk in this complex is to be done as normal.

FRIDAY

(A) Back Squat
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 65%
*Set 4 – 2 reps @ 70%
*Set 5 – 1 rep @ 75%

(B) Every 4 minutes for 16 minutes (4 Sets)
Run 400 Meters
8 x Box Jumps: 30/24
8 x Overhead Barbell Lunges: 30/25
NOTE: Scale lunges to front rack if needed.

THURSDAY

(A) Hang Snatch + Snatch
Build to a challenging load in 20min.

(B) For Time
Run 200m
-Straight Into-

21-15-9
Hang Power Snatches: 45/35/30
Bar Burpee

-Finish with-
Run 200m

WEDNESDAY

(A) Bench Press
3 Sets x 8-10
3 Sets x 12-15

(B) 4 Rounds
15 x Wall Balls
10 x TTB
5 x Deadlift: 100/70/60

TUESDAY

(A) Power Clean + Hang Squat Clean + Jerk
Build to a max load

(B) 4 Rounds
5 x Thrusters: 40/30
10 x Pullups
15 x Box Jumps: 24/20

ATTENTION

SCHEDULE CHANGE

With our Coach Jen Stagg qualifying for the CrossFit Games in Carson California, There will be a change in our session timetable for the next 2 weeks.

Thursdays & Fridays will have a 6-7pm class only. 

The 9.30am classes on Thursday 14th, Friday 15th, Monday 18th, Wednesday 20th & Friday 22nd are canceled.

MONDAY   TUESDAY   WEDNESDAY   THURSDAY    FRIDAY   SATURDAY

6.00am        6.00am        6.00am             6.00am            6.00am      Closed

9.30am        9.30am        9.30am             

5.30pm        5.30pm        5.30pm                

6.30pm        6.30pm        6.30pm             6.00pm            6.00pm

           MONDAY    TUESDAY    WEDNESDAY    THURSDAY    FRIDAY     SATURDAY

 6.00am         6.00am          6.00am              6.00am           6.00am       Closed

                      9.30am                                    9.30am          

 5.30pm         5.30pm          5.30pm                         

 6.30pm         6.30pm          6.30pm              6.00pm           6.00pm

MONDAY

(A) Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%

(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
15 x Russian Kettlebell Swings (heavy)
40 x Double-Unders

EXTRAS

2 x Snatch + 1 x OHS

Complete 5 sets. Keep them sharp. Don't let weight be the reason your form suffers.

THURSDAY

THURSDAY
(A1) Clean & jerk – work to a 3rm for the day.
(A2) 1 Set of ME unbroken Power Clean & Jek @ 80% of

(B) 2 Rounds
With a running Clock:
Mins 1 & 2: Run 200 + AMRAP OHS: 50/35/30
Min 3: RECOVER
Mins 4 & 5: Run 1/2 Gasser + AMRAP Power Clean: 50/35/30
Min 6: RECOVER
Then repeat sequence again.

EXTRAS
EMOTM x 8
Odd: 15/11 Calorie Row
Even: 10 DB 1-arm Snatches, 70/45lb

WEDNESDAY

(A) Floor Press: 4 Sets x 5

(B) Bench Press
Set 1 - 6 reps @ 65%
Set 2 - 5 reps @ 75%
Set 3 - 4 reps @ 80%
Set 4 - 3 reps @ 85%
Set 5 - 2 reps @ 90%
Set 6 - 10 reps @ 70-80%


(B) 4 Rounds
10 x TTB
200m Run
10 x Deadlift: 100/70
200m Run

NO EXTRAS

TUESDAY

(A1) 5-6 Sets x 3 T&G Power Snatches – work to a 3rm for the day.
(A2) 1 Set of ME unbroken Power Snatches @ 80% of (A1)

(B) AMRAP x 15
10 x Hang Snatches: 40/30/25
30 x Double Unders
10 x Push Press: 40/30/25
30 x Double-Unders

EXTRAS
EMOTM x 10
Odd – 15/12 Calories Rowed
Even – 3-5 D-Ball Over Shoulder

MONDAY

(A) Back Squat
6 Sets x 2 @ 85+%
1 Set Max reps @ 75%

(B) AMRAP in 4 Minutes
5 x Hang Squat Clean: 60/40
10 x Bar-Facing Burpees

2 min rest

AMRAP in 4 Minutes
10 x Power Cleans: 60/40
15 x Pull-Ups

2 min rest

AMRAP in 4 Minutes
15 x Box Jump-Overs: 24/20
20 x Wall Ball Shots

EXTRAS
3 Rounds
15 x GHDs
10 x Good Mornings w bar

FRIDAY

(A) Front Squat: 5RM

(B) 5 Rounds
  6 x Hang Power Snatch: 40/30/25
  8 x Pushups
10 x Front Rack Bar Lunges: 40/30/25


EXTRAS
EMOTM x 10
Odds: 2 x Muscle Ups + 4 x HSPU + 6 x Box Jump Overs: 30/24
Evens: Rest

THURSDAY

(A) Clean & Jerk 
1x1@70% - 1x1@75% - 2x1@80% - 1x1@75% - 1x1@80% - 1x1@85%

(B) 3 Rounds (2min recovery/Rnds)
In 3 minutes
Run 400m + 10 x RKB Swing: 24/16
Max rep Power Cleans: 60/40/35 in remaining time.

EXTRAS
20min Mobility of your choice.

WEDNESDAY

(A) Floor Press: 3 Sets x 5
(B) Bench Press: (Using last weeks 3RM)
1x3@70% - 1x5-7@70% - 3x8-10@70%

(C) Running Clock – Min 0:
  9 -7- 5: Deadlift: 130/90
36-21-15: Double Unders

10min Mark
800m Run
30 x Wall Balls

EXTRAS
(1) 3 rounds of ascending ladder of Rope Climb + Pistols
Minutes 1-4-7:  1 x Rope Climb + 2 x Pistol Squats (1 each leg)
Minutes 2-5-8:  2 x Rope Climb + 4 x Pistol Squats (2 each leg)
Minutes 3-6-9:  3 x Rope Climb + 6 x Pistol Squats (3 each leg)

TUESDAY

(A) Snatch
5 Sets x 3 @ 70%

(B) For Time
1-10: Cleans: 80/50
10-1: C2B Pull-ups

EXTRAS
(1) L Sit: Accumulate 3 min
(2) Row 5 rounds of 1min on & 30sec recovery
Guys 300m/Gals 250m
If unable to reach RXD distance, then do max distance, but stay on for 5 rounds regardless.
The setup is in our favourites under 1/30 intervals.

MONDAY

(A) Back Squat
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

(B) For Time
10 x Lateral Bar Burpee
15 x Thrusters: 40/30
20 x Box Jumps 24/20
15 x Thrusters: 40/30
10 x Lateral Bar Burpee

Extras
(1) Snatch Complex (5 Sets Medium load)
1 x Power Snatch
1 x Hang Squat Snatch
1 x OHS

(2) HSPU - Max reps Unbroken x 3 Sets
90 seconds between sets. Any variety permitted.

FRIDAY

(A) 3 x Thruster + 1 x Front Squat
Build to a challenging load from floor

(B) For Time
15 x OHS: 40/30/25
30 x Wallball
10 x OHS
20 x Wallball
  5 x OHS
10 x Wallball

(C) Mobility
Its been a solid week. Spend 30min on ironing out any sore spots.