Weightlifting session- Technique focus
Three position Clean:
1. Mid thigh hang
2. Below the knee
3. Ground

B. Optional:
2000m Row/4000m Bike

Five x 4 minute rounds of:
Run 180m
Incrementing ladder of:
Candlestick
Wall Walk
(1-1-2-2-3-3-4-4-5-5reps …)
Rest 1 minute

*Each round starts with a run, athlete start back at 1 rep Candlestick/Wallwalk, then 2 reps, etc)

*Score is total repetitions achieved over all rounds.

Photo: Deb. Masters League Spam. Why? Because we can and we are so proud of the achievements. Thank you to Grant Williams photography.

A. Front Squat 7 x 1 Tempo + 2
Tempo Front Squat (3-1-X-2)*
*Aim to increase in weight from last week.

B. Three rounds for max repetitions:
Min 1. Pistols
Min 2. Push ups
Min 3. Box Jump Overs 24/20″

Photo: Moments like this!!! Lexi hitting PB Snatch multiple times during Masters League. Thank you again to Grant Williams for capturing these awesome moments.

*Awesome work to our Masters League athletes. We have a few more athletes completing their first workout early this week.

AMRAP in 20minutes:
2 Rounds:
10 Power Snatch 42.5/30kg
10 Knees to Elbow

Rest 1 minute

2 Rounds:
10 Power Clean 42.5/30kg
10 Toes to Bar

Rest 1 minute

*Rest 1 minute after completing every 2 rounds.

Photo: Billie – Completing ML 22.1 and hitting her all time PB Snatch of 35kg, 21 times. Beast mode!!!
A huge thank you to Grant for capturing our athletes in action.

Our Masters League crew hit their first workout Friday afternoon. It was a mazing to see so many personal best being achieved and to have so much support. A huge thank you to Andy and Jo for organising and to all of the crew that come in to judge/support. Xo For time: Run 560m Run with Kettlebell + Kettlebell Swings Run 560m Run with Deadball + Ball slam Run 560m Run with Dumbbell + Dumbbell Snatch Photo: Our favourite Austrian struggled with the heat but found a solution.

MASTERS LEAGUE- We have our masters athletes hitting their first WOD today at 5pm. Come down to support and cheer them on.

For time:
60 Wallball
30 Deadlift 100/70kg
15 Bar Muscle-ups
40 Wallball
20 Deadlift 100/70kg
10 Bar Muscle-ups
20 Wallball
10 Deadlift 100/70kg
5 Bar Muscle-ups

Photo: Leesa- it is so great to have your smiling face back in the box.

A. Five rounds for load:
1 Press + 3 Push Press + 5 Push Jerks
Check previous results here.

B. Optional extra.
20 minutes for max meters:
Bike/Row/Ski erg

*Part B may go over time but will be completed upstairs or in the front room.

Photo: Danielle. The face of contemplation. Courtesy of @grantwilliamsphoto #grant_a_w

Happy Australia Day!!!
Show your best Aussie fashion – Ruggers and a singlet highly recommended. Olivia will be taking the crew for a 7am session.


Four x 5 minutes efforts for max reps:
Run 560m,
Max rep Strict Pull-ups
Run 560m,
Max reps Push-ups
Run 560m,
Max rep Strict Sit-ups
Run 560m
Max reps Deadball over shoulder

Start each run at 0, 5, 10, 15 minutes on the clock.

A. Front Squat 7 x (2 Tempo + 1)
2 x Tempo Front Squat (3-1-X-2)* + 1 Front Squat

*3sec decent-1sec pause-X dynamic up-2 second reset)
*Increase in load across sets.

B. Three rounds each for time:
Row 350/300m
12 Burpees (lateral over hurdle)

*Complete on a 4 minute cycle. Start at 0-4-8 minutes.

CrossFit Open 202.2

AMRAP in 20 minutes:
4 Dumbbell Thrusters (2 x22.5/15kg)
6 Toes to Bar
24 Double-unders

Compare to Open 20.2 Here

CrossFit Masters League kicks off this week. We have a great group participating over the next 4 weeks (FRIDAY @5pm) (Jo, Deb, Lexi, Lloyd, Kim, Billie) with Andy coordinating.

We would love to see a support crew and have some judges to keep this crew fired up!!! Please let Marie know if you can help.