Three x 3 minute rounds:
Min 0-1: Max reps/Cal
Min 1-3: Rest/45sec Plank
*Apply this format to Bike/Row/10m Shuttle Run

Eg. Complete max row 0-1mins. During minute 1-3 min complete 45sec plank, then rest remainder. Repeat for 3 rounds on each activity.

9 minutes on each station (3 rounds) then move onto the next.
Total 27 mins of work.

Photo: Jesse & Chloe with their Olympic Lifting Coach Barry Harden from Sunshine Coast Weightlifting Club at the All Schools Weightlifting Championships. So proud of their efforts!!

A. Increment for 10 minutes:
2 Dumbbell Snatch
5 x 15m Shuttle Runs
2 Dumbbell Push Press
5 x 15m Shuttle Runs

B. “SURPRISE”

For time:
150 Wallball 9/6kg
75 Power Cleans 60/40kg
50 Burpees

*Partition reps anyhow.

Photo: Welcome on board Daniel. In a short time we have already seen huge improvement in quality of movement. Keep doing what you are doing Daniel!!!

Partner Workout:
AMRAP in 20 minutes:
100 Cal Row
100 Cal Bike
20 x 180m Run (Alternating)
*Share work anyhow with your partner until all calories have been completed, then alternate through the run.

Photo: Who loves the bike? Tim loves the bike 😀
Partner up for some “FUN”.

A. Technique focus:
1 Power Snatch +
2 Snatch Balance +
3 Overhead Squats

B. Back Squats (3-3-3) (Cycle 3, Week 2)
70% x 3
80% x 3
90% x 3+

A. Work for 20 minutes:
Hang Power Clean + Squat Clean
*Break between reps.
*Increment or hold weight across sets.

B. For time:
50-40-30-20-10 reps:
Strict Sit-ups
Plank

Ascend for 5-4-3-2-1 minutes of :
1 x Strict Pull-ups,
1 x Wall Walk,
10 Double-unders

*Add 1-1-10 reps per round.
*Each block of work starts at 1-1-10reps
* Rest 1 minute between each block of work.

Wall Walks- Hands to contact 10″ line at wall.

For total load: 0-4 minutes: Run 360m Max Deadlifts 50/35kg Rest 2 minutes 6-10 minutes: Run 360m Max Power Cleans 50/35kg Rest 2 minutes 12-16 minutes: Run 360m Max Shoulder to Overhead 50/35kg Rest 2 minutes: 18 - 22 minutes: Run 360m Max Power Cleans 50/35kg Rest 2 minutes 24 - 28 minutes: Run 360m Max Deadlifts 50/35kg *All movements to be completed at the same weight. * Score= total repetitions x weight. Eg. 212 reps x 35kg= 7,420kg moved or 180 reps x 50kg = 9,000kg moved. Photo: Welcome on board to Olivia Edmonds - joining our Coaching crew. Photo: We are excited to welcome Olivia Edmonds on board as our new Coach. Starting next week Olivia will be a regular in the box, both as a Coach and athlete.

Five rounds, each for time of:
Bike 25/20cal
20 Kettlebell Swings 24/16kg
15 Toes to bar

*Rest as necessary between rounds (approx. 6 minute cycle).

Photo: CrossFit Theoretical Hierarchy of Development – Read full article here

CrossFit Open 17.5
10 rounds for time of:
9 Thrusters 42.5/30kg
35 Double-unders