TUESDAY

Aneesh at CrossFit Blacktown on Saturday.

A) Back Squat
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

B) For Time
100 Double Unders
-then-
5-4-3-2-1- Thrusters 60/40kg
10-8-6-4-2 C2B Pullups
-then-
100 Double Unders

MONDAY

On Saturday some of the guys from CrossFit Penrith and 

CrossFit Blacktown got together and had a great time at an 

informal Weightlifting competition.

A) Snatch (Wave Sets)
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 85+%
Perform this twice


B) For Time
15 KTE
15 G2O 40/35kg
Then straight into 2 Rounds
10 KTE
10 G20
Then straight into 3 Rounds
5 KTE
5 G2O

FRIDAY

Katoomba this morning, brrrrr

A1) Deadlift

2 Sets x 8 Reps

2 Sets x 6 Reps

2 Sets x 4 Reps

Build in load on every Set

A2) Seated Strict Press

3-5 Reps

B) 10-8-6-8-10

Snatch 40/30kg (Any Snatch from the Ground)

30 Double Unders after every Set

THURSDAY

Peter Brady.......

A) Cleans (Any)
Build to a ME Double in 10 Minutes
-THEN-
Max Reps in 10 Seconds @ 90%
Max Reps in 20 Seconds @ 85%
Max Reps in 30 Seconds @ 80%
Max Reps in 40 Seconds @ 75%
-Recover 1 Minute between each Set-

B) 10 Minute AMRAP
21 TTB
15 KB Swings 24/16kg
9 Clean & Jerk 61/43/37kg

WEDNESDAY

(A) Bench
1x5@70%
1x5@75%
1x3@80%
1x3@85%
1x1@90%
THEN
One set of MAX reps @ 80%

(B) 3 Rnds
5 x Hang Snatch
10 x Wall Ball: 10/9ft - 9/6/4kg
5 x Hang Snatch
400m run (1.30 cap)

RECOVER 3min

2 attempts at Max load G2O (3min time cap)