WEDNESDAY

(A) Bench Press
1x8@55%
1x6@65%
1x4@75%
1x2@85%
1x1@90%
1x1@95%
THEN
2 attempts at
1x101-105%

(B) 30-20-10 reps for time
DB Burpee Box Step-Overs: AHAP+20/15"
Box Jumps: 24/20
Alternating DB Snatch: (Same load as Step-Overs)

TUESDAY

#thatshoulder #thatquad #thatback

(A) Power Snatch (Wave Set)
1x70% - 1x75% - 1x78% - 1x80%
THEN
1X75% - 1x80% - 1x83% - 1x85%
THEN
1x83% - 1x85% - 1x88% - 1x88+%

*The 88+% represents “it's your choice to decide what increase you will make on that very last lift” assuming you have hit all the previous loads. If you haven’t, then don’t stress. Just choose a load that you will hit..


(B) With a continual running clock (15min Cap)
START: 0:00 
3Rnds
10 x Deadlifts: BW
15 x Pullups

RECOVER until clock hits 7min mark.

START: 7:00 minutes
120 x Double Unders (3 x HR Burpees on any break)
30 x KB/DB Farmers Carry Reverse lunges: 24/16

HAPPY EASTER

From the Team at CrossFit Penrith

THURSDAY

Throwback Thursday!!

Coach Jen at Regionals 2010

Not sure who, but someone wants their wig back :-)

(A) Every 30sec, for 6 minutes
Interval 1 (30sec) - Snatch Balance
Interval 2 (60sec) - High Hang Snatch
Interval 3 (90sec) - Snatch
Perform all movements at approx 60% of 1-RM Snatch

(A1) Snatch
Perform 6 lifts & increase load as ability allows.

(B) 12-9-6-3
G2O: 50/35/28
Lateral Bar Burpees
Front Squat: 50/35/28
1/2 Gasser

WEDNESDAY

Remotely Coached Athletes (and brothers) Justin and Josh.  

Checkout our Testimonial's Page for Josh's story.

A) Bench Press

10-8-6-4-2

Build in load every set.

B) 3 Rounds

21 KB Swings 24/16kg

15 TTB

9 HR Push Ups

-Finisher-

Tabata Sit Ups