FRIDAY

Due to the extreme heat forecast of 42c for today, we will be cancelling 

the 6.30pm class. The 5.30pm class will go ahead as scheduled.

Bring water and a towel guys, also make sure you hydrate well during the day,
and take care.

A) Clean & Jerk (Any)
Every 90sec x 6 rounds, perform 5 reps: 50/35/30kg
0:00-1:30 - 5 x C&J
1:30-3:00 - 5 x C&J
3:00-4:30 - 5 x C&J
4:30-6:00 - 5 x C&J
6:00-7:30 - 5 x C&J
7:30-9:00 - 5 x C&J

B) 4 Rounds
10 x Thrusters: 50/35kg
10 x Box Jump Overs: 24/20"
10 x C2B Pull-ups
Recover 2min between rounds

THURSDAY

Over the weekend 10 year old Lara was feeing the love so she decided 

to come up with her own WOD.  What's great about this is there is nothing crazy about it, reps are not too high and unachievable and plank hold 

time is spot on!  Lara's been coming to CrossFit Penrith since the beginning, she was about 3-4 years old.

(A) Snatch (Any)
Every 90sec x 6 rounds, perform 5 reps: 50/35/30kg
0:00-1:30 - 5 x Snatch
1:30-3:00 - 5 x Snatch
3:00-4:30 - 5 x Snatch
4:30-6:00 - 5 x Snatch
6:00-7:30 - 5 x Snatch
7:30-9:00 - 5 x Snatch

(B) 12-9-6-3
Deadlift: 85/60/50kg
Dips
Run 1/2 Gasser after every round

Optional Finisher
5min Partner Strict Chin Up Ladder (1-5)

Notes: Chin ups are palms facing you on the bar. We will be using these ladders to get a high volume of pulling over the next few weeks with some variations. You should be able to get more chin ups than pull ups. Partner up (or groups of 3)
Partner 1 does 1 rep, then partner 2 does 1 rep. Partner 1 does 2 reps, then partner 2 does 2 reps. Partner 1 does 3 reps…and so on until you each reach 5 reps. Then restart the ladder again at 1, then continue until the 5 minutes is up.
If one person fails before the 5 rep mark, all athletes in the group re-start again at rep 1.

WEDNESDAY

(A) Narrow Grip Bench Press
8-6-4-8-6-4

(B) 4Rnds "Old School"
20 x KB Swings:24/20"
15 x TTB
10 x Burpees

(C) Skills
If time, work a skill.

Extras - Session 3

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

- Clean & Jerk- 70%x1(1+1), 75%x1(1+1), 80%x1(1+1)x2 

- Snatch- 70%x1, 75%x1, 80%x1 x2

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

TUESDAY

#johnny

(A) Jerk
4 x 1 @ 70% + 20 Double Under's
3 x 1 @ 2.5kg Heavier + 20 Double Under's
2 x 1 @ 2.5kg Heavier + 20 Double Under's
-Then-
3 lifts to find a HEAVY

(B) 21-15-9
Box Jumps: 24/20"
Wall Ball: 10/9 - 9/6kg
Run 400m

Extras - Session 2

Technique Primer: Hang Muscle Snatch - 3x3

- High Hang Snatch - 6x1@70%

- Power Clean + Power Jerk - 6x1@70%

- Snatch Pull - 85%x3, 2x3@90%, 80%x3

MONDAY

Something to try.......only if you need of course :-)

(A) Front/Back Squat
4 Sets of 4/8@80%
NOTE: Prep group perform 5 sets. 60sec between sets

(B) For Time
6 x G2O: 60/40/35kg
3 x Cindy
4 x G20
2 x Cindy
2 x G2O
1 x Cindy

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

Extra's - Week 4 - Session 1

Technique Primer: Press in Snatch - 5,4,3 (ascending weights)

- Snatch -  (70%x1, 75%x1, 80%x1)x2 

- Clean & Jerk -  (70%(1+1), 75%(1+1), 80%(1+1))x2

- Front/Back Squat - 5x4/8@80%