Open Athletes: Please be sure to check out the updated Plan For The Open.

A. 10 x 2 Deadlift @ 70-80%

B. 10-9-8-7-6-5-4-3-2-1 reps for time:
Kettlebell Swings 24/16kg
Ball Slam 12kg
Box Step Over 20/15kg 20″

EMOM x 24:
1. 5 Hang Power Cleans (use 60-70% of 1RM Power Clean)
2. 12 x 10m Shuttle
3. 30 sec. Ring Dips
4. 200/180m Row

Perform as many reps as possible in 8 minutes of:
Run 800m
30 Wall Ball 10/6kg
Burpees

Rest 2 min.

Perform as many reps as possible in 6 minutes of:
Run 800m
30 Wall Ball
Burpees

Rest 2 min.

Perform as many reps as possible in 4 minutes of:
Run 800m
30 Wall Ball
Burpees

A. 10 Sets:
1 Power Snatch + 2 Snatch Balance + 3 Overhead Squat
*This is not for time as such but I want you to cycle your rounds quickly. Ideally, find a partner who has similar lifting ability and cycle one for one.

EMOM x 10:
Min 1: Pull-ups
Min 2: Double-unders
*Pick your own reps for each exercise with the aim of maintaining across the rounds. If you’re doing the open, be conservative as this is more about fine tuning your movement than it is about volume.

Contrary to what we advertised – the gym is open today.

Open gym – 7.30-9.00am.  Come in and improve on a weakness before the open starts.

*The video attached is the trailer to the Sisu documentary that I mentioned to a couple of people in the gym – if you’re looking for some awesome CrossFit motivation I can’t think of anything better. Mikko is still by far my favourite CrossFit athlete – super humble and crushes everything. You’ll find the full doco on YouTube.

*Happy Birthday to Karen today!!!

Please note the Change of Schedule this weekend.

21-15-9 reps for time of:
Deadlift 80/50kg
Box Jump 24/20″

Rest 5 min.

9-15-21 reps for time of:
Box Jump 24/20″
Deadlift 80/50kg