"Competitors"
a) Pause Back Squat to 7 x 5
b) Snatch Balance to 3RM in 12 Mins
c) 2 Rounds
Every 4 Mins
3 Rounds
7 x Muscle Ups
7 x Hang Snatch (135, 95)
15 Mins Rest
8 Min AMRAP
3 6 9 12 etc x Power Snatches (95, 65)
Box Jumps
"Crossfit"
a) Every 2 Mins for 10 Rounds
5 x Pause Back Squats
b) 7 Min AMRAP
3 6 9 12 etc x Front Squats
30 x Double Unders Between Sets
c) 9 x Strict Deficit HSPU
27 x GHD Situps
15 x Kipping Deficit HSPU
21 x GHD Situps
21 x Strict HSPU
15 x GHD Situps
27 x Kipping HSPU
9 x GHD situps
"Condition X"
a) 12 Min AMRAP
30m Heavy Backward Sled
30m Heavy Prowler
8 x Ring Rows
b) For time -
800m Run , 2 Mins Rest
800m Row, 2 Mins Rest
400m Run, 1 Mins Rest
400m Row, 1 Mins Rest
200m Run, 1 Mins Rest
250m Row, 1 Mins Rest
200m Run, 1 Mins Rest
250m Row, 1 Mins Rest
200m Run, 1 Mins Rest
250m Row, 1 Mins Rest
OLYMPIC LIFTING CLASSES COMING UP:
The speciality class with Zac starts tonight (Thursday) at 7pm!
($15 members, $25 non-members)
SATURDAY 8am WORKSHOP:
We'll work on SNATCH and CLEAN and JERK.
