WEDNESDAY

Knowledge is Power.  

Know what's in your food.

(A1) Bench Press
5-3-1-5-3-1
Then
10 reps @ 75% of 1RM

(A2) 5 Strict Ring Pull-ups

(B) For time
12 Power Snatches: 50/35/30
12 Box Jumps: 30″/24″/20+ 1 Tile
9 Power Snatches
9 Box Jumps
6 Power Snatches
6 Box Jumps
3 Power Snatches
3 Box Jumps
- Then -
Run 600 Meters

Extras - Session 3

Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)

- Clean - 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM - If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

- Clean Pull - 110%x2, 115%x2x2, 90%x2

- Back Squat - HS; 90%x1

TUESDAY

(A) Power Clean
Work to a Heavy Single (No misses)

(B) 10min AMRAP
15 x Wall Balls: 10/9ft - 9/6/4kg
10 x Pull-ups
5 x KB/DB Thrusters: AHAP

Extras - Session 2

Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)

- Jerk - 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM - If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Power Clean - Heavy Single7

- Good Morning - 27%x2x4, 29%x4 (%of Back Squat

CLOSED ON MONDAY

Extras - Week 8 - Session 1

Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)

- Snatch - 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x5 OTM - If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Snatch Pull - 110%x2, 115%x2x2, 90%x2

- Front Squat - Heavy Single, then 90%x1

FRIDAY FUN DAY

CrossFit Family

A) Power Snatch
3x1@73%
3x1@76%
3x1@769%
-Then-
5 lifts to find a Heavy Single

B1) 7min AMRAP
7 Box Jump Overs 24/20"
14 RKB Swings 32/24kg
28 Double Unders

B2) Walk/Slow Jog to Azza's and Sprint back

Extras - Session 5

Technique Primer of choice: 3-4 Sets of 2-3

- Snatch - Heavy Single, 90%x1 (% of HS)

- Clean & Jerk - Heavy Single 90%x(1x1) (% of HS)

- Front Squat - 75%x2, 80%x2, 85%x2, 90%x2

THURSDAY

10 Year Old Olivia performing Russian Kettlebell Swings
during the 9.30am Class.

A) Thruster
6-4-2-6-4
*Dump from shoulder only

B) For Time (17min Cap)
6 x Squat Clean & Jerk: 80/55/45
3 x Cindy
4 x Squat Clean & Jerk
2 x Cindy
2 x Squat Clean & Jerk
1 x Cindy

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

Extras - Session 4

Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)

- Power Snatch - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Power Jerk - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.

- Good Morning - 22%x3x5 (% of Back Squat)