TUESDAY

Lara Says....Cheers Big Ears

A) Back Squat
1x10@60%
1x8@70%
1x6@75%
1x4@80%
1x2@85%

B) For Time
20 Front Squat 50/35kg
25TTB
30 KB Swings 24/16kg
100 Double Unders
30 KB Swings
25 TTB
20 Front Squat
100 Double Unders

MONDAY

Johnny and Jessica both competed on 

saturday at their 1st CrossFit Comp.

Well Done Guys!

A) Clean & Jerk
Build to 80% of 1rm
Perform 5 Singles

B) On a Running Clock
2.30min AMRAP
10 Power Clean 60/40kg
Max Burpees

- Recover 90 Seconds -

2.30min AMRAP

10 Power Clean 60/40kg

Max Box Jumps

- Recover 90 Seconds -

2.30min AMRAP

10 Power Clean 60/40kg

Max Burpee Box Jumps

FRIDAY

A) 1RM Deadlift

B) For Time
10-8-6-4-2-1
Hang Power Clean 50/40kg
25 Double Unders after every Set

THURSDAY

A) Snatch

Start at 65-75% and in 10 lifts find Heavy Single

B) 6am/9.30am 3 Rounds

5.30pm /6.30pm were the winners tonight and did 5 Rounds :-)

5 Push Jerk 40/30kg

10 TTB

WEDNESDAY

(A1) Bench Press
1x6@70%
1x4@75%
1x3@80%
1x2@85%
1x1@90%
Followed By:
1x MAX Reps @80%
REST 2min
1x "Same number of reps as above" using 70%

(A2) Optional
1 x Wall walk. If your able to go vertical & hold 20 seconds

(B) 15min Running Clock
Begin with 800m run
THEN in remaining time
AMRAP
12 x RKB Swing "Unbroken" (Heavy)
6 x KB Clean "L"
6 x KB Clean "R"
Run 200m