*Please note the change of schedule for Monday – here.

7:00am
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

8:00am
No session today.

*Please note that Technology drive is being resurfaced at the moment and you may need to leave a little earlier in order to find a park and make it to your session on time.

For load:
Shoulder to Overhead 30-20-10-5 reps.
*Sets must be unbroken.
*Rest as necessary between sets.
*Record the weight for each set.

A. 10 x 2 Back Squats
*Climb in weight over the course of the sets.

B. 30-20-10 reps for time of:
Goblet Squat 24/16kg
Box Jump 24/20″

A. EMOM x 12:
1. 8 Bent Over Row
2. Toes to Bar

B. Death by Pull-ups

*Congratulations to Renee who is now officially a Level 1 CrossFit trainer after her recent successful completion of the Level 1 course!

For time:
50 Thrusters 20/15kg
Run 400m
40 Thrusters 30/22.5kg
Run 400m
30 Thrusters 40/30kg
Run 400m
20 Thrusters 50/37.5kg
Run 400m
10 Thrusters 60/45kg
Run 400m

It has been a hard week so the session will be aimed at recovery and mobility – we all need it!!!

*Please note there is no 8am session.

EMOM x 10:
5 Clean and Jerk

EMOM x 10:
7 Clean

EMOM x 10:
10 Deadlift
*Use the same load throughout the workout.
*The clock does not stop or reset between movements.

Complete 5 cycles of the following:
Bench Press 8-10 reps
Bent Over Row 8-10 reps
Superman Raise 10 reps
Weighted Plank 45 sec.
*Rest as necessary between exercises but rest only enough to succeed in your next movement.

A. Every 2 minutes x 8:
1 Snatch + 2 Snatch Balance + 3 Overhead Squats
*Build in load across the sets.

B. Five rounds for time of:
12 KB Overhead Squats 24/16kg (6 per side)
20 Sit-ups