FRIDAY

A) Back Squat "Speed"

Set 1 - 1x4@50%

Set 2 - 1x4@55%

Set 3 - 1x6@55%

Set 4 - 1x6@60%

Set 5 - 1x6@60%

Set 6 - 1x4@60%

-Perform 5 Rebound Jumps after each set of Squats- 24/20"

B) 2 Rounds

4min AMRAP

3 Clean into a Thruster 52/35kg

5 Burpees

7 TTB

-Recover 1min-

THEN, with a 3min Running Clock

Run 400m

THURSDAY

Joe and his guys repp'n CrossFit Penrith 

at the Flemington Markets, brrr it's cold out there!

A) Snatch Complex
Hang Snatch + Snatch
Start at 70% of your Snatch

B) For Time
10-8-6-4-2
Wall Balls
Push Press 50/35kg
-then-
35 Box Jumps 24"/20"

WEDNESDAY

A) Bench Press
4 Sets x ME @ 85% BW

B) 5 Rounds
9 Deadlifts 60/43kg
6 Power Cleans 60/43kg
30 Double Unders

TUESDAY

A) Back Squat

Warm Up
1x8@40%,1x 6@50%, 1x4@60%, 1x3@70%

Working Sets
1x6@75% - 1x1@95%
1x6@78% - 1x1@98%
1x6@80% - 1x1@102%

B) Helen
400m Run
21 K Swings 24/16kg
12 Pull-Ups

MONDAY

Face Off! 5' nothing VS 6' something

A) Clean

3 Rounds

1 Rep @ 60/42kg

1 Rep @ 65/45kg

1 Rep @ 70/47.5kg

-2 minute Recovery between Rounds-

B) 12min AMRAP

10 OHS 40/30kg

5 HSPU

10 Sit Ups

-Recover 30 Seconds between Rounds-