Easter Session Times

Friday 29th - 9.30am
Saturday 30th - 7am
Monday 1st - 8.30am

PLEASE NOTE: (1) CrossFit Open Competitors Saturday 9am - Finish (Heat 1 @ 9.30am)

(2) Mondays Session is 8.30am & usual rules apply to anyone performing CrossFit Open Workout 13.4 during the session.

Thursday

AM Sessions - Coaches Choice
7PM Session - CrossFit Open 13.4

**Coaches Choice will be performed by Anyone not competing in the CrossFit Open who attends the 7pm session.

Wednesday

(A) - SNATCH
Work up to a MAXIMUM of 90% within 6 lifts. Then perform no more than 5 lifts at your top weight for the day. Don't miss.

(B) - Front Squat 5x3 at Snatch Weight


(C) - 15-12-9
CTB Pull-ups
Thrusters 45/30kg

Recover 3 Minutes

15-12-9
HR Push Ups
S2O 45/30kg

Set clock to 11 minutes. Time cap for each WOD is four minutes, if you finish the first one in less than four minutes you get extra recovery. Start WOD two at the seven minute mark. Do not exceed four minutes if you cannot finish.

Tuesday

(A) Deadlift 5-5-5

(B) 3Rnds
10 SDHP 40/30kg
5 Lateral Bar Burpees
20 KB Swings 24/16
THEN
MAX Rep Pull-ups

Monday

(A) Full Clean & Jerk
Build to a ME load in 15min

(20min Cap)
400m Run
15 Power Clean 40/30kg
800m Run
15 Power Clean
800m Run
15 Power Clean
400m Run