A. Complex- Build for a max for the day
Hang Power Clean + Front Squat + Hang Squat Clean + Front Squat

B. Optional
EMOM x 10 minutes:
1-5 reps Strict Gymnastic Pull/hold*

*Choose a pull/hold which promotes strength development and maintain repetitions across each minute.
Advanced athletes add load to Strict Chest to Bar pull-ups to keep repetitions under 5.

Photo: It is someone specials birthday today. This person doesn’t like a fuss so I won’t mention any names 🙂

Five rounds for time of:
5 Devils Press (2 x 22.5/15kg)
10 Box Jump Overs 24/20″
15 Toes to Bar

Reminder: 5:30pm will be the Nutritional Presentation. Open gym will also be optional during this time.

A. Back Squat (Cycle 3, week 4- Deload)
40% x 5
50% x 5
60% x 5

B. EMOM for 10 minutes:
Min 1: Run 180m
Min 2: Max L-Sit in 30seconds (completed at 0-30sec)

Reminder our Nutritional presentation will be on Wednesday at 5:30pm – be sure to book in.

For time:
1 x complex *
30 Double unders
2 x complex
60 Double unders
3 x complex
90 double unders
4 x complex
120 double-unders
5 x complex
150 double-unders
4 x complex
120 double unders
3 x complex
90 Double unders
2 x complex
60 double unders
1 x complex
30 double unders

*Complex= 3 deadlift, 2 Hang Power Clean, 1 x jerk 70/47.5kg

“Cindy”
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Previous results:here

10-9-8-7-6-5-4-3-2-1 reps for max load:
Front Squats (Taken from ground)
Run 180m

(16 minute cut-off)
*Your goal is:
1. To complete the WOD in the 16:00min time cap.
2. Strategize to move your heaviest load.
*Note:80kg complete in 15:59mins would win over 79kg completed in 14:00 mins.

Photo: Fran & Winnie. This makes me so happy- Mum and daughter twinning. I am now living through Fran as Chloe’s not so keen anymore.

EMOM x 20 minutes:
Min 1: 7 Push Jerk
Min 2: 7-10 Toes to Bar

*Must be a Push-Jerk (taken from ground). Choose your own load.
*Maintain weight and toes to bar repetitions across all sets.

Photo: Chrissie. She has been working hard since returning from their around Australia travels. Still continuing to see huge improvements across the board including achieving Overhead Squats and picking up her run pace. Great work Chrissie!!!

A. Back Squat (5-3-1) (Cycle 3: Week 3)
75% x 5
85% x 3
95% x 1+

B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m
Compare to last time here.

Photo: This past year Sara had fought a huge battle with breast cancer. It is great to know she is well on her way to recovery. You are one strong and inspirational women!!

LIFT/MOVE/WORK
An online CrossFit competition- This three-event competition will include a lift, a gymnastics component, and a CrossFit AMRAP.
Select the Track which best suits your abilities.

Track 1:
1-rep-max clean, 4-minute time frame
Rest 2 minutes,

Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,

AMRAP in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm) 22.5/15kg
8 single-arm dumbbell push presses (right arm) 22.5/15kg
8 lateral burpees over the dumbbell

Track 2:
1-rep-max clean, 4-minute time frame
Rest 2 minutes,

Max pull-ups in 4 minutes
Rest 2 minutes,

AMRAP in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm) 22.5/15kg
6 single-arm dumbbell push presses (right arm) 22.5/15kg
6 burpees

Track 3:
1-rep-max clean, 4-minute time frame
Rest 2 minutes,

Max ring rows in 4 minutes
Rest 2 minutes, then,

AMRAP in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm) 15/10kg
5 single-arm dumbbell push presses (right arm) 15/10kg
5 burpees