CrossFit BodyM

WEEK 8. (m/g/wl)

1

Skill and Strength:

Power Snatch + 2 Snatch – 65% x 2 sets, 70% x 3 sets

Jerk – 70% x 3 x 2, 75% x 3 x 3

Clean Pull – 90% x 7 x 2, 90% x 5 x 3

Back Squat – 60% x 8, 65% x 8, 70% x 6, 75% x 6 x 2

2

CF Conditioning:

(a) Back Squat 5 x 5 coupled with Deadlift 5 x 5. Rest as required between each set.

rest.

(b) For time:

5 rounds

40 DU’s

30 Swings @ 24/16kg

20 Box Jumps

10 Burpee

Notes:

• “Skill and Strength” has gone back to week 1 of 12.
• WOD GAMES 21-15-9 – Those of you that haven’t put your money in by the friday deadline unfortunately have been taken off this list for participation. Sorry guys but you knew when you needed to have the money in by.  We will be looking to run the competition WOD every week on the Saturday 8:30am session in place of the normal class. That way we can do a buddy system. One person does the WOD while the other judges, and vise versa. We will confirm this closer to the dtae. CFBM.
• CHRISTMAS PARTY! – Guy’s, whoever is keen to come to our first ever BODYM chrissy party can you please get your names on the members whiteboard asap, the venue needs to confirm numbers for the catering etc so we’d like to get back to the by the end of the month. Also in addition to this the total cost is $35 P/H for 2 courses and wines provided. if we can get as many people from our little crew there it would be really great to see. Team CFBM.