WODs

A. Seven cycles:
5 Back Squats
3 Front Squats

*Work from rack. Re-rack between Back and Front Squats

B. AMRAP in 10 minutes:
50 Squats
25 Push-ups
Complete 50 Double-under every 2:30 (0-2:30-5:00-7:30)

Note: Come and join Marie for one big session at 7am.

For time:
25 Sandbag over shoulder
Run 3.2km (big weir loop)
Farmers Carry 200m
Front rack sandbag carry 200m

*Choose weights that are heavy but repeatable.

Photo: Farewell to Natalia. Wishing you and your family a wonderful new adventure as you head to South Australia. The 5:30am class won’t be the same without you!!!

Snatch
EMOM x 5 – 5 Snatch (Weight 1)
EMOM x 5 – 4 Snatch (Weight 2)
EMOM x 5 – 3 Snatch (Weight 3)
EMOM x 5 – 2 Snatch (Weight 4)
EMOM x 5 – 1 Snatch (Weight 5)

Three rounds for repetitions:
1 minute: Toes to Bar
1 minute: 10m Shuttle Runs
1 minute: Rest
1 minute: Kettlebell swings 24/16kg
1 minute: Dumbbell lunge (2×22.5/15kg held by side)
1 minute: Rest

Push Jerk 30-20-10-5 reps, each for load.
*Aim to increase load for each set

B. Optional Aerobic conditioning:
Run canal loop (3.2kg)

Compare to last time here

AMRAP in 20 minutes:
Run 180m
10 Gymnastic Push (Push-up/Dips/HSPU)
Run 180m
10 Gymnastic Pull (Kip/Chest to bar/Bar MU/Ring MU)

A. 15 minutes:
Power Clean + Hang Squat Clean + Front Squat
*Increment in load

B. Five rounds for time:
20 Wall Ball 9/6kg
7 Sandbag over shoulder *
*Choose a heavy/repeatable weight

CrossFit Open 15.1 & 15.1A
Two Parts in 15 minutes
(15.1) AMRAP in 9 minutes
15 Toes to Bar
10 Deadlifts 50/35kg
5 Snatch 50/35kg

Then (15.1A) from 9:00-15:00
1 Rep Max Clean & Jerk

Photo: We are sad to be saying goodbye to Kaity as she moves to Brisbane. We have loved having you with us and wish you all the best on your new adventures. Be sure to visit when you back this way. Xo

1-3-6-9-12-15 reps for time of:
Wall Walk
DB Thruster 2 x 22.5/15kgv
*20 minute cut off.

Five rounds for time:
10 Bench Press 60/40kg
Farmers Carry 50m 2×24/16kg
75 Double-unders

*Advanced 70/45kg, 32/24kg

Optional:
EMOM x 7-10 minutes:
‘X’ Push-ups/Dips/HSPU

Photo: Congratulations to our Masters League and HQ crew giving their all these past couple of weeks. Still two weeks to go for Masters League. Thank you @GrantWilliamsPhoto for capturing the blood, sweat & tears.