ANOTHER NEW CLASS!!

Due to consistently large numbers on Friday nights, 

we've added a class! 

Classes will now be 5.30pm and 6.30pm.  

Click here for our Timetable.

SATURDAY

Heidi says, yay it's Saturday, time to nap again :-)

Extras - Session 4

Technique Primer: Tall Snatch - 3x3

- Snatch - HS

Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3x (3x3)

- Clean & Jerk- HS 

- Front Squat - 3x4@60%

THREE WISE MEN

Last Saturday Superstar Aneesh competed in a local weightlifting competition.  

At bodyweight 65kg he pulled out a Snatch of 69kg and Clean & Jerk of 98kg.

Good one Aneesh!

A) “Jeremy”

5min AMRAP

5 Hang Squat Snatch: 60/40
kg
10 Barbell Burpees

2 Minutes Rest

B) “Ben”

5min AMRAP

10 Power Cleans 60/40
kg
20 Pull-Ups

2 Minutes Rest

C) “Beau”

5min AMRAP 

15 Box Jump Overs 24/20″

30 Wall Balls: 9/6kg 10/9ft

THURSDAY

Ski Racer and CrossFit Penrith member Ryan who is the Under 13 Australian Champion.  

Ryan raced in the world famous Bridge to Bridge at Grafton which is 112km long

 and races at speeds of up to 130km/hr......woahhhhhh......!!!!!!!!

Last year as a 12 year old he raced it in 56 minutes.

A) “Power Clean Complex”
4 sets of the following Complex :
High Hang Power Clean + Hang Power Clean + Power Clean + Push Press
High Hang Power Clean + Hang Power Clean + Power Clean + Push Jerk 
High Hang Power Clean + Hang Power Clean + Power Clean + Split Jerk

NOTE: One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set. 
High Hang – Start with the bar at “the pockets".
Hang – Start with the bar just above the knee.
Power Clean – Start with the bar on the ground.

B) For Time
10-9-8-7-6-5
Deadlift: BW
Lateral Bar Hops
-THEN-
Run 1km

WEDNESDAY

That's right.  No Excuses!

WARM UP

Tabata
8 rounds total. Do each movement 2 times, then move to the next movement for 2 sets.
1. Pushups
2. Plank Hold
3. Pushups
4. Plank Hold

A1) Narrow Grip Bench Press: 8-6-4-8-6-4

NOTE: Use same width as Push Press

A2) Strict Pull-ups: 5-5-5-5-5-5

NOTE: No rest between Bench Press & Pull-ups 

B) 5 Rounds - Compare HERE

40 x Double Unders

15 x KB Swings: 24/16kg

9 x OHS: 50/35kg

Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)

- Clean & Jerk- HS (80%x1(1+1), 85%x1(1+1), 90%x1(1+1))x2 (% of HS)

- Snatch- 70%x1, (80%x1, 85%x1, 90%x1) x2

- Front/Back Squat - 5x 4/8@94% of Day 1