WEDNESDAY

(A) Bench Press
Build up to a Heavy Double over 6 sets.
THEN @ 75%
1 Attempt at Max reps

(B) Running Clock For 13min 
Complete as many reps as possible in 7min, following the rep scheme below.
3 x Snatch: 40/30/25kg
3 x TTB
6 x Snatch
6 x TTB
9 x Snatch
9 x TTB
3-3 + 6-6 + 9-9 + 3-3 + 6-6 + 9-9 etc until the 7 minutes is completed.

RECOVER 3 Minutes
THEN Complete
30 x Box Jumps: 24/20

NOTE: Snatch can be of any variety.

TUESDAY

(A) Back Squats
3 Rounds
MAX Rep Back Squats in 30sec
Recover for 30sec (bar remains on back)
MAX Rep Back Squats in 30sec
Recover for 2 minutes

NOTE: Build up to no more than 75% of your FRONT SQUAT


(B) 7min AMRAP
Wall Balls: AHAP
Deadlifts: 100/70/60kg

NOTE: Workout begins with Wall Balls & at the 1-2-3-4-5-6 minute mark complete 5 x Deadlifts.
Go HEAVY on the WB. Guys shoot for higher target than normal & Gals to pick a height that gets you concentrating & stick to it.
Not catching/controlling the ball at any stage is a NO REP.

THEN Grab a partner or 2
Recover 2 minutes (Take partners pulse for 15sec - have team done within 90sec)

THEN
RECOVERY jog 400m with linked arms.

NOTE: It's no race, but you CAN'T WALK at any stage after the speed hump or until you return to the speed hump.
As soon as you cross together, take the pulse again for 15sec & the team with the lowest margin on their combined heart rate scores will win a surprise.
Record HR x 15sec X 4 = Score < 400m
Record HR x 15sec X 4 = Score > 400m
Then Split the difference

Run Forest Run

(A) 10 Rounds - Every 90 seconds, alternate between
A1) 1 x Hang Power Clean + 1 x Power Clean + 1 x Clean
A2) 30 Double Under's OR 1/2 Gasser


(B) With a clock set to 15 minutes
From 0-5 minutes
1) Run 800m

From 5-12 minutes
AMRAP Of
8 x Weighted Step Ups to 24/20 Box: 15/10kg
10 x DB - STO: 15/10kg
8 x Weighted Step Ups to 24/20 Box: 15/10kg
10 x DB - STO: 15/10kg
Run 200m

From 12-15 minutes
Move at 75% intensity
Run-Jog-Crawl or any variation thereof, just don't get above your estimated 75% threshold. Practice on how to get your heart rate considerably lower by the 15min mark than it was at the 12min mark.

Thank You

This time of year is always exciting. The buzz in the box is humming with "Open Fever" & sometimes its hard not too get caught up in all the excitement myself. I got this email the other day from Kathy, who has become a regular to our 6am sessions which really reminded me why I started doing this in the first place. With Kathy s permission, id like to share this with you.

Dear Glenn, Veronica & Jen
 I've been training with CrossFit Penrith now for 11 months and it would be an understatement to say “what was I thinking for all of those years going to a gym and why didn't I hear about CrossFit years ago.” I've always been a member of a gym or attended some type of boot camp since I was 18, always keen to keep fit and healthy. My experience at CrossFit Penrith has been a completely new and exciting challenge, a massive reward in my life. I'm stronger, happier, healthier and have unlimited amounts of energy than I have ever had before. I have been able to dig deep and realise I can achieve anything I focus on and put my mind to, both physically and mentally. My confidence has always been quite low, but, with the support and guidance from the Amazing Coaches I have now started to believe in myself and every day is a new day. My time at CrossFit Penrith has been a massive wake up call to me, I have met some amazing people and built some solid friendships, they are my CrossFit Family. I look forward to getting up each morning at 5.30am because I know I will feel awesome after my workout and I do every time I train. I have just registered to compete in my first CrossFit Games 2014 and just completed Week 1, what an Amazing Experience! I could not have done it without the encouragement from the coaches for picking me up when I needed that cheer. A massive Thank you to Glenn, Veronica and Jenny for my experience and I hope to continue my journey.
Regards
Kathy

FRIDAY

(A) EOMOTM x 4
4 x Back Squat @ 75%

(B) 4 Rounds
7 x TTB
14 x Alternating DB Snatch: 45/35lb
7 x Box Jump Overs: 24/20
14 x Sit-ups with plate overhead: 10/5kg