Warm up Run 800m then 2 rounds of 20 Spiderman lunge 5 Dynamic Hamstring stretch (a) Back Squat + Deadlift 5 x 5 @ Max load. rest 2min between sets rest 10min (b) AMRAP in 10min 2/4/6/8/10 Clean + Jerk … Continue reading
CF Conditioning (a) OHS 5 – 5 – 3 – 3 – 1 – 1 rest 10min (b) AMRAP in 7min “Bear Complex” @ 70/45kg Notes: Open session 2day at 7am til 8am and 4pm til 6pm only crew. 1 … Continue reading
Week 5 CF program (M/G/WL/OL). Week 5 GS program. Week 10 Advanced Skill and Strength. 1 Snatch – 85% x 1 Clean & Jerk – 85% x 1 2 CF Conditioning: (a) Push Press 5 – 5 – 3 – … Continue reading
Week 5 CF program (M/G/WL/OL). Week 5 GS program. Week 10 Advanced Skill and Strength. 1 Snatch – 90% x 1 Clean & Jerk – 90% x 1 Front Squat – 85% x 1 2 CF Conditioning: (a) Back Squat … Continue reading
Week 4 CF program (M/G/WL/OL). Week 4 GS program. Week 9 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 80% of last wks best x 1 x 8 Clean & Jerk – 80% of last wks best x … Continue reading
Week 4 CF program (M/G/WL/OL). Week 4 GS program. Week 9 Advanced Skill and Strength. 1 Skill and Strength: Power Snatch – 80% of monday’s snatch x 1 x 10 Power Clean & Jerk – 80% of mondays CJ x … Continue reading
Week 4 CF program (M/G/WL/OL). Week 4 GS program. Week 9 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 80% of last wk’s best x 1 x 6 Clean & Jerk – 80% of last wk’s best x … Continue reading
Warm Up. 3 sets. Run 400m 10 Push Ups 10 T2B (a) Bench Press 1 – 1 – 1 – 1 – 1 rest 10min (b) For time: 10-8-6-4-2 Bench Press @ 80/40kg 50-40-30-20-10 Squat Notes: ALL new members MUST … Continue reading
Week 3 CF program (M/G/WL/OL). Week 3 GS program. Week 8 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day; 85% x 1 x 5 Clean & Jerk – Max for the day; 85% of … Continue reading
Week 3 CF program (M/G/WL/OL). Week 3 GS program. Week 8 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day; 80% x 1 x 5 Clean & Jerk – Max for the day; 80% of … Continue reading
Week 2 CF program (M/G/WL/OL). Week 2 GS program. Week 7 Advanced Skill and Strength. 1 Skill and Strength: Muscle Snatch – 75% x 3 x 3 Snatch – 80% of Wednesday’s Snatch x 1 x 5 Clean & Jerk … Continue reading
March’s ‘CrossFitter of the month’ goes out to Rochelle!. Rochelle has been the quiet achiever, banging it out consistently with her training since day dot. On many occasions throwing down representing the girls crew solo in some arvo session, mixing … Continue reading
Week 2 CF program (M/G/WL/OL). Week 2 GS program. Week 7 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day; 90% x 1 x 2 Clean & Jerk – Max for the day; 90% of … Continue reading
Week 2 CF program (M/G/WL/OL). Week 2 GS program. Week 7 Advanced Skill and Strength. 1 Skill and Strength: Muscle Snatch – Max for the day Power Snatch – 75% of Mondays Snatch x 1 x 5 Power Clean & … Continue reading
Week 2 CF program (M/G/WL/OL). Week 2 GS program. Week 7 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day; 85% x 1 x 3 Clean & Jerk – Max for the day; 85% of … Continue reading
