It's On Like Donkey Kong

FRIDAY

(A) Jerk: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. These should all be Split Jerks. as heavy as you feel comfortable.

(B) 10 minute AMRAP
5 Power Snatch: 43/30kg
10 x Box Jumps: 24/20
20 x Double-unders

Athletes competing in the "Open", refer to board & Coach.

Reebok CrossFit Games Open 2014

The 2014 CrossFit Open is upon us. If you haven't already signed up & intend on competing, NOW is the time to do it as registration closes tomorrow. So register now & join the CrossFit Penrith Team. Athletes participating in the Open this year will have the opportunity to perform the workout on these days/times.

Friday 7pm - Saturday 9am - Monday 6am

These are the scheduled times that the briefing for the scheduled workout will commence. How long these sessions will take, depends on the time domain that is required & the amount of heats we need to run. If you have any questions at all, please don't hesitate to ask.

THURSDAY

(A) 5×5 Strict Pull-ups + ME kipping Pull-ups – 90 sec recovery
(B) 5x10 OH Walking Lunges, heaviest possible – 90 sec recovery

Notes: Alternate between movements. Focus on full range of motion for pull-ups, scale to use negatives if required for strict & use appropriate horizontal ring row for the ME component. For the OH Lunges you can use any type of grip; snatch, clean or anywhere in between. May use kettlebells or dumbbells as needed.



(B) Set the Clock to 15 Minutes
From 0-4 Minutes
Run 800m (90% effort)

From 4-10 Minutes
3 rounds
5 x Pull Ups
10 x Push Ups
15 x KB Swing: 24/20/16kg (Russian)
All at a moderate pace

From 10-15 Minutes
Run 1000m

WEDNESDAY

(A) 15min to find a Heavy Snatch


(B) 3min AMRAP x3
5 x Lateral Barbell Burpees
5 x TnG Power Snatch: 50/30/25
5 x Lateral Barbell Burpees
5 x OHS: 50/30/25
Rest 2 Minutes between AMRAPs