1

Skill and Strength:

Snatch – 70% x 1 x 4

Clean & Jerk – 75% x 1 x 3

Clean Pull – 90% x 3 x 3

Clean Deadlift – 100% x 3 x 3

Back Squat – 75% x 3 x 5 / follow each set with 3 box jumps

2

CF Conditioning:

(a) Deadlift 3 – 3 – 3 – 3 – 3

rest

(b) For time

Run 2km with heavy sandbag

Notes:

• Anyone in camp want 30% off LifeAsRx apparel let me know and I will give you a special discount code to use.

1

Skill and Strength:

Muscle Snatch – Max for day

Power Snatch – 80% x 1 x 4

Power Clean & Power Jerk – 80% x 1 x 4

Overhead Squat – 80% (of snatch) x 1, 65% x 2 x 2

Pull Ups – 3 sets of max reps

2

CF Conditioning:

(a) Jerk 3 – 3 – 3 – 3 – 3

rest

(b) on a 20min continuous clock

1st 10min

AMRAP

10 Back Squat @ 60/40kg

20 Burpee’s

2nd 10min

AMRAP

30 Push Ups

40 Deadlift @ 60/40kg

50 Squat

Notes:

• Use the same bar from the squats for the deadlift.
• Transition straight to the 2nd AMRAP with no break.
• Skill and Strength – This is week 1 of the new 10 week ‘Advanced Skill and Strength’ program guy’s. For those of you that wish to follow it – It is extensive, has a high amount of volume for the first 5 weeks and will be quite demanding to follow if trying to do it AND CrossFit concurrently. Normally would be a stand alone program. My suggestion would be to pick and choose 2 or 3 movements to do and break down over 2 sessions a day with the WOD to do following in one of them. Rest and recovery will be important and you will need to make sure you are getting a good amount of calories in on a daily basis or you will burn out.

1

Skill and Strength:

Snatch – 75% x 1 x 3

Clean & Jerk – 70% x 1 x 3

Snatch Pull – 90% x 3 x 3

Snatch Deadlift – 100% x 3 x 3

Front Squat – 75% x 3 x 5 / follow each set immediately with 3 box jumps

2

CF Conditioning:

(a) Front Squat 3 – 3 – 3 – 3 – 3 @ 90% of max

rest

(b) AMRAP in 15mins:

10 Push Press (behind neck) @ 50/35kg

15 GHD Sit up

20 OH Walking lunge @ 20/15kg plate.

Notes:

• This is week 1 of the new 10 week ‘Advanced Skill and Strength’ program guy’s. For those of you that wish to follow it – It is extensive, has a high amount of volume for the first 5 weeks and will be quite demanding to follow if trying to do it AND CrossFit concurrently. Normally would be a stand alone program. My suggestion would be to pick and choose 2 or 3 movements to do and break down over 2 sessions a day with the WOD to do following in one of them. Rest and recovery will be important and you will need to make sure you are getting a good amount of calories in on a daily basis or you will burn out.
• Front Squat are in both 1 and 2 today. Choose 1 or the other. Don’t do both.

Skill and Strength:

Snatch – 80% x 1 x 4

Clean & Jerk – 80% x 1 x 4

2

CF Conditioning:

(a) ‘Max for the day’ Split jerk (behind neck)

rest

(b) 5 Rounds:

20 Burpee’s

20 GHD Sit ups

1

Skill and Strength:

Snatch – 85% x 1 x 3

Clean & Jerk 85% x 1 x 3

Front Squat – 85% x 2 x 3

2

CF Conditioning:

(a) Power Snatch (Skill and technique development)

rest

(b) ‘Izabel’

For time:

30 Power Snatch @ 60/40kg

Notes:

• CF Kids this afternoon from 4pm til 5pm guy’s. No training in the gym during this time please.

1

Skill and Strength:

Power Snatch – 80% x 1 x 8

Power Clean & Jerk – 80% x 1 x 8

2

CF Conditioning:

“Rest day @ CFBM”

Notes:

• ALL classes today are ‘Open Sessions’ only guy’s. If you have missed out on anything earlier in the week come on in to catch up or work on weaknesses etc if wanting to still do something.
• NO 6:30pm class 2nite (If you have missed out on any training this week and 6:30pm is the only time you can make it in, please give me a call and I will arrange to stay open if need be.) Jase.

1

Skill and Strength:

Snatch – 75% x 1 x 5

Clean & Jerk – 75% x 1 x 5

Back Squat – 80% x 2 x 3

2

CF Conditioning:

(a) Deadlift 5 – 5 – 5 – 5 – 5 @ 85% of max

rest

(b) For time

run 200m

10 Burpee’s

run 400m

20 OHS @ 40/30kg

run 600m

30 Push Press @ 40/30kg

run 800m

40 Back Squat @ 40/30kg

1

Skill and Strength:

Power Snatch – 75% x 1 x 6

Power Clean & Jerk – 75% x 1 x 6

2

CF Conditioning:

(a) Push Jerk (behind neck) 5 – 5 – 5 – 5 – 5 @ 80% of max

rest

(b) 3 rounds

10 Single arm DB G-2-OH @ 20/15kg

30 OH Walking Lunge @ 20/15kg plate

Run 600m

Notes:

• Below – Eve Snatching 50kg’s @ the Olympic Lifting event on day 1 @ the Hard’N'Up challenge in brisbane on the weekend. She Pr’d out the back doing a fluent 52.5kg snatch right before coming out as well.

1

Skill and Strength:

“Rest Day”

2

CF Conditioning:

(a) Front Squat 5 – 5 – 5 – 5 – 5 @ 80% of max

rest

(b) For time:

21 – 15 – 9

Swing @ 28/20kg

Ring Dip

Notes:

• The next 6 weeks is going to be a NEW ‘General Strength’ program. Introducing some of the ‘Power’ varient’s of the dynamic lifts. This is to prepare your skill and development for their introduction then into the CF program in weeks 9 to 12.

Skill and Strength:

“Rest day”

2

CF Conditioning:

(a) Bench Press – 8 to 15 reps x 5 sets @ light load

rest

(b) For time

5 Thrusters @ 40/30kg

5 Rope Ascends

10 Thrusters

4 Rope Ascends

15 Thrusters

3 Rope Ascends

20 Thrusters

2 Rope Ascends

25 Thrusters

1 Rope Ascend

Run 1km

Row 1km

Notes:

• CF Kids this afternoon 4pm til 5:00pm. No training in the gym @ this time thanks guy’s.
• NO 6:30pm class 2nite sorry peeps.

Skill and Strength:

Snatch – 70% x 1 x 2, 75% x 1 x 4

Clean & Jerk – 70% x 1 x 2, 75% x 1 x 4

Front Squat – 90% x 1

2

CF Conditioning:

“Rest day”

Notes:

• ALL classes today are ‘open sessions’ only guy’s.
• NO 6:30pm session 2nite.

Skill and Strength:

“Rest day”

2

CF Conditioning:

(a) OHS 8 to 15 reps x 5 sets @ light load

rest

(b) 3 rounds:

20 Deadlift @ 100/70kg

40 Burpee’s

80 Double Unders

Skill and Strength:

Snatch – 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2

Clean & Jerk – 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2

2

CF Conditioning:

(a) Push Press 8 to 15 reps x 5 sets @ light load

rest

(b) AMRAP in 20mins:

Run 400m

10 Thrusters @ 60/40kg

1

Skill and Strength:

Snatch – 75% x 1 x 5

Clean & Jerk – 75% x 1 x 5

Back Squat – 90% x 1, 93% x 1, 95% x 1

2

CF Conditioning:

(a) Back Squat – 3 – 5 sets @ 8 – 15reps. 3 x 5 @ 85%

rest

(b) 5 sets of max rep KB Swing @ 24/16kg. Rest 3min between each.

Notes:

• All ‘General Strength’ training is -De-loading this week to transition into the new 6 week program next week.

Skill and Strength:

Snatch – 70% x 1 x 6

C & J – 70% x 1 x 6

Back Squat – 77% x 2 x 4

2

CF Conditioning:

(a) Bench Press 5 – 5 – 3 – 3 – 1 – 1

rest

(b) AMRAP in 15mins:

15 Deadlift @ 50/35kg

10 Front Squat @ 50/35kg

5 Push Press @ 50/35kg

Notes:

• CF Kid’s this afternoon 4pm til 5pm guy’s. No training in the gym during this time.

Skill and Strength:

“Rest Day”

2

CF Conditioning:

“Active Recovery Day”

Notes:

• ALL classes today are ‘open session’ only guy’s. Come in and catch up on any missed skill and strength, General Strength, and/or WOD’s from throughout the week.

Skill and Strength:

Snatch – 70% x 2 x 3

C & J – 70% x 2 x 3

Front Squat – 80% x 2 x 4

2

CF Conditioning;

(a) OHS 5 – 5 – 3 – 3 – 1 – 1

rest

(b) 10 Rounds:

10 Front Squat @ 40/30kg

Run 200m

Notes:

• Gymnastics recommences 2nite over @ Buritz for those of you that would like to get back into it. $10 P/H.
• NO midday ‘open session’ sorry guys.
• Below is the potential new timetable for 2012 guys. We are thinking of adding a 7am class to the weekly routine. Let’s us know your thoughts.

Hey crew.
Here is the list of inov8′s available for pre orders here @ the gym.
Delivered to the Box for $149.

There will be an order form on the members info board. Fill out what size and style you would like, leave you cash in a envelope with me to seal the order and we’ll get them in.

They are only a couple bux more to get them this way than from wiggle.co.uk etc but we have the convenience of delivery in bulk direct the the gym and also the flexibility of easy size or style exchanges if there are any issues etc.

BODYM

Skill and Strength:

Snatch – 65% x 2 x 4

C & J – 65%  x 2 x 4

Snatch Balance – 75% x 3 x 4

2

CF Conditioning:

(a) Push Press 5 – 5 – 3 – 3 – 1 – 1

rest

(b) 5 sets of max rep deadlift TNG @ 100/60kg. Rest 3min between each.

How bad do YOU want it?

1

Skill and Strength:

Snatch – 70% x 2 x 3, 70% x 1

Clean & Jerk – 70% x 2 x 3, 70% x 1

Back Squat – 80% x 2 x 4

2

CF Conditioning:

(a) Back Squat 5 – 5 – 3 – 3 – 1 – 1

rest

(b) AMRAP in 10mins:

6 DB Deadlift @ 20/15kg

5 DB Muscle Clean @ 20/15kg

4 DB Front Squat @ 20/15kg

3 DB Push Press @ 20/15kg

2 Burpee’s

Notes:

• Back squats in 1 OR 2 only.
• Testing for General Strength work Monday, Tuesday, Wednesday and Friday this week.

Skill and Strength:

Snatch – 80% x 1 x 3

Snatch Pull off Riser (3″) – 95% x 3 x 3

Snatch Push Press – 89% x 3 x 3

Back Squat – 87% x 2 x 4

2

CF Conditioning:

(a) Bench Press – 65% x 12 x 3, 75% x 5 to 8 x 3

rest

(b) 5 Rounds. Rest 2min between each

30 Double Unders

20 Calorie Row

10 Pull Ups

Notes:

• CF Kids this afternoon, 4pm til 4:45pm – No training in the gym during this time thanks guys.

Skill and Strength:

Muscle Snatch – 80% x 2 x 3

Clean & Jerk – 80% x 1 x 3

Clean Deadlift – 115% x 3 x 3

Front Squat – 90% x 2 x 4

2

CF Conditioning:

(a) OHS 15 reps x 3 sets @ Max load, 5 reps x 2 sets @ Max load

rest

(b) AMRAP in 10mins:

10 Ring Dips

10 Squat

Notes:

• BODYM will be closed tomorrow Thursday the 26th.

Skill and Strength:

Clean – 75% x 2 x 4

Snatch Balance – 85% x 3 x 4

Push Press – 90% x 3 x 3

2

CF Conditioning:

(a) Push Press 5 – 8 reps x 5 sets @ 75%

rest

(b) “Death-By-Burpee”

1

Skill and Strength:

Snatch – 75% x 2 x 4

Jerk – 84% x 3 x 2, 84% x 2 x 2

Clean Pull off riser (3″) – 95% x 3 x 3

Back Squat – 90% x 2 x 4

2

CF Conditioning:

(a) Back Squat 5 sets @ light load

rest

(b) AMRAP in 15min

Run 400m

20 Push Ups

10 Box jumps

Notes:

• De-loading week this week for ‘General Strength’

Skill and Strength:

Snatch – 60% x 2, 65% x 2, 70% x 1 x 2, 75% x 1 x 2

Clean & Jerk – 60% x 2, 65% x 2, 70% x 1 x 2, 75% x 1 x 2

Clean Shrug – 112% x 5 x 3

RDL – 66% x 5 x 4

2

CF Conditioning:

(a) Front Squat 1 – 1 – 1 – 1 – 1 @ Max or 95%

rest

(b) 3 rounds:

Run 800m

100m Walking Lunge

Skill and Strength:

Snatch – 65% x 2 x 2, 70% x 1 x 3

Snatch Pull off Riser – 83% x 3 x 3

Snatch Push Press – 77% x 4 x 4

Back Squat – 77% x 2 x 4

2

CF Conditioning:

(a) Bench Press 1 – 1 – 1 – 1 – 1 @ max or 95%

rest

(b) Time Trial

2km row.

Notes:

• CF Kids is on this afternoon from 4:00pm til 4:45pm. No training in the gym during this time thanks crew.

Skill and Strength:

“Rest day”

2

CF Conditioning:

“Active recovery day”

Notes:

• All classes today are ‘open sessions’ only
• No 6:30pm class time 2nite.

Skill and Strength:

Muscle Snatch – 65% x 3 x 4

Clean & Jerk – 65% x 2 x 2, 70% x 1 x 3

Snatch Deadlift – 103% x 3 x 3

Front Squat – 80% x 2 x 3

2

CF Conditioning:

(a) OHS 1 – 1 – 1 – 1 – 1

rest

(b) For time:

20 T2B

30 Burpee

40 Ring Dip

50 Squat

Run 1.2km

50 Squat

40 Ring Dip

30 Burpee

20 T2B

Skill and Strength:

Mid-Hang Clean – 65% x 2 x 4

Clean High-Pull – 78% x 3 x 4

Snatch Balance – 70% x 3 x 4

Push Press – 79% x 3 x 4

2

CF Conditioning:

(a) Push Press 1 – 1 – 1 – 1 – 1 @ max or 95%

rest

(b) 6 rounds:

6 HSPU

12 C2B Pull Ups

18 Burpee’s

Notes:

• As usual – push presses in 1 or 2 only. don’t do both.
• Those of you doing the ‘WOD Games’, if you would like substitute the Push Press for the press.

1

Skill and Strength:

Mid-Hang Snatch – 65% x 2 x 4

Jerk – 75% x 2 x 4

Clean Pull off riser (3″) – 83% x 3 x 3

Back Squat – 80% x 2 x 5

2

CF conditioning:

(a) Back Squat 1 – 1 – 1 – 1 – 1 @ Max or 95%

rest

(b) AMRAP in 12mins:

2 Rope Ascends

Row 200m

Notes:

• If feeling good go for max’s with the back squats today on the 5 working sets. If not just look for the percentage.

Skill and Strength:

Snatch – 75% x 2, 80% x 1 x 4

Snatch Pull 0ff riser (3″) – 93% x 4 x 5

Snatch Push Press – 87% x 4 x 2, 87% x 3 x 2

Back Squat – 87% x 3 x 5

2

CF Conditioning:

(a) Bench Press 3 – 3 – 3 – 3 – 3

rest

(b) For time:

100 Double Unders

1 Rope Ascends

10 Burpee’s

80 Double Unders

2 Rope Ascends

20 Burpee’s

60 Double Unders

3 Rope Ascends

30 Burpee’s

60 Double Unders

20 Burpee’s

2 Rope Ascends

80 Double Unders

10 Burpee’s

1 Rope Ascend

Run 1km

Notes:

• CF Kids class this afternoon. No training in the gym during this time guy’s. 4pm til 4:45pm.

Skill
– Back Squat

WOD
‘The School Run’
8min AMRAP
5 Push ups (chest to bag)
10 Squats with sandbag
1 Run with sandbag

Skill and Strength:

“Rest day”

2

CF Conditioning:

“Active recovery day”

Notes:

• All classes today are ‘open sessions’
• NO 6:30pm class 2nite

Skill and Strength:

Muscle Snatch – 76% x 3 x 2, 79% x 2 x 2

Clean & Jerk – 75% x 2, 80% x 1 x 4

Clean Deadlift – 113% x 4 x 5

Front Squat – 89% x 2 x 5

2

CF Conditioning:

(a) OHS 3 – 3 – 3 – 3 – 3

rest

(b) 3 rounds:

80 Squat

60 Sit Up

40 Push Up

Notes:

• Please contact Jase about the ‘open session’  training times today.

Skill and Strength:

Clean off blocks (mid-thigh) – 75% x 2 x 4

Clean High-Pull – 88% x 2 x 5

Snatch Balance – 80% x 3 x 2, 84% x 2 x 2

Push Press – 89% x 3 x 4

2

CF Conditioning:

(a) Push Press 3 – 3 – 3 – 3 – 3 @ 85%

rest

(b) 5 rounds:

Run 400m

20 Burpee’s

1

Skill and Strength:

Snatch off blocks (mid-thigh) – 75% x 2 x 4

Jerk – 84% x 2 x 4

Clean Pull off riser (3″) – 93% x 4 x 5

Back Squat – 87% x 4, 87% x 3 x 2, 90% x 2 x 2

2

CF Conditioning:

(a) Back Squat 3 – 3 – 3 – 3 – 3 @ 85%

rest

(b) 10 x 1min on, 1min off row intervals.

Notes:

• Do the ‘Back Squats’ in 1 or 2 only. Don’t do both.
• Stay around 85% of max effort for the squats in 2a. 85% is a weight that you could roughly do for 5 reps, so keep that in mind and focus on exploding out of the bottom on each set. If you aren’t able to, drop the weight back a little.
• Guy’s aim for 300- 350m per row spilt. Girls aim for 250 – 300m.

Skill and Strength:

Snatch – 80% x 1, 82% x 1, 84% x 1, 87% x 1 x 2, 84% x 1, 82% x 1

Clean & Jerk – 80% x 1, 82% x 1, 84% x 1, 87% x 1 x 2, 84% x 1, 82% x 1

Clean Shrug – 119% x 5 x 5

RDL – 74% (of clean) x 5 x 5

2

CF Conditioning:

(a) Deadlift 5 – 5 – 5 – 5 – 5

rest.

(b) For time:

Run 1.2km

100 Sit up

100 Box Jump

100 Double Unders

Run 1.2km

Skill and Strength:

Snatch – 75% x 2 x 2, 80% x 1 x 3

Snatch Pull off riser (3″) – 90% x 5 x 5

Snatch Push Press – 85% x 4 x 3, 85% x 3 x 2

Back Squat – 85% x 4 x 5

2

CF Conditioning:

(a) Bench Press 5 – 5 – 5 – 5 – 5

rest

(b) AMRAP in 2omin

“Cindy”

5 Pull Ups

10 Push up

15 Squat

or

AMRAP in 20min

“Mary”

5 HSPU

10 Pistol Squat

15 Pull Up

Notes:

• NO 6:30pm class 2nite peeps.

Skill and Strength:

‘Rest day’

2

CF Conditioning:

‘Active recovery day’

Notes:

• If missed any workouts or strength work earlier in the week use today to come in and catch up on them.

Skill and Strength:

‘Rest day’

2

CF Conditioning:

‘Active recovery day’

Notes:

• All classes today are ‘open sessions’ only.

Skill and Strength:

Muscle Snatch – 75% x 3 x 2, 78% x 3 x 2

Clean + Jerk – 75% x 2 x 2, 80% x 1 x 3

Snatch Deadlift – 110% x 4 x 5

Front Squat – 87% x 3 x 5

2

CF Conditioning:

(a) 5 – 5 – 5 – 5 – 5 OHS

rest

(b) 5 rounds:

Run 400m

Row 400m

1

Skill and Strength:

Clean off blocks (above knee) – 73% x 3 x 2, 73% x 2 x 2

Snatch High Pull – 86% x 3 x 5

Snatch Balance – 78% x 3 x 3, 82% x 2 x 2

Push Press – 87% x 4 x 2, 87% x 3 x 3

2

CF Conditioning:

(a) 5 – 5 – 5 – 5 – 5 Push Press or Push Jerk*

rest

(b) For time:

150 Burpee’s

Notes:

• Day 1 back to normal timetable.
• * for the push press or push jerk, you have the option to go from infront or behind the neck on these today. bias towards the exercise you are weaker at.

Skill and Strength:

2-Position Snatch – 70% x 2 x 5

Snatch Pull – 86% x 3 x 5

Snatch Push Press – 71% x 5 x 5

Back Squat – 75% x 3 x 3, 75% x 2 x 2

2

CF Conditioning:

(a) Bench Press 60% x 10 x 5

rest

(b) 5 rounds for time:

40 Double Unders

30 Box Jump

20 Swing @ 24/16kg

Notes:

• All classes today are ‘open sessions’ only
• CHRISTMAS/NEW YEARS TIMETABLE – BODYM will be closed on the following days and dates and only running ‘open sessions’ on the set times below.  The timetable is strictly as follows:
• Friday 23rd – Open sessions only. NO 6:30pm class.
• Saturday 24th – 8:30am “12 Days of Christmas WOD”.
• Sunday 25th – CLOSED
• Monday 26th – CLOSED
• Tuesday 27th – Open session 4:00pm til 5:30pm only.
• Wednesday 28th – Open session 4:00pm til 5:30pm only.
• Thursday 29th – Open session 4:00pm til 5:30pm only.
• Friday 30th – Open session 4:00pm til 5:30pm only.
• Saturday 31st – CLOSED
• Sunday 1st – CLOSED
• Monday 2nd – Open session 4:00pm til 5:30pm only.
• Tuesday 3rd – Timetable as normal.

Skill and Strength:

“rest day”

2

CF Conditioning:

“active recovery day”

Notes:

• All classes today are ‘open sessions’ only
• CHRISTMAS/NEW YEARS TIMETABLE – BODYM will be closed on the following days and dates and only running ‘open sessions’ on the set times below.  The timetable is strictly as follows:
• Friday 23rd – Open sessions only. NO 6:30pm class.
• Saturday 24th – 8:30am “12 Days of Christmas WOD”.
• Sunday 25th – CLOSED
• Monday 26th – CLOSED
• Tuesday 27th – Open session 4:00pm til 5:30pm only.
• Wednesday 28th – Open session 4:00pm til 5:30pm only.
• Thursday 29th – Open session 4:00pm til 5:30pm only.
• Friday 30th – Open session 4:00pm til 5:30pm only.
• Saturday 31st – CLOSED
• Sunday 1st – CLOSED
• Monday 2nd – Open session 4:00pm til 5:30pm only.
• Tuesday 3rd – Timetable as normal.

Skill and Strength:

2-Position Clean – 70% x 2 x 5

Muscle Snatch – 65% x 4 x 4

Snatch Deadlift – 95% x 3 x 4

Front Squat – 70% x 3 x 3, 75% x 3 x 2

2

CF Conditioning:

(a) OHS – 65% x 10 x 5

rest

(b) “Nicole”

AMRAP in 20mins:

Run 400m

Max Rep Pulls

or

“WOD Games 21-15-9″ workout # 4

Skill and Strength:

Power Clean – 70%x 3 x 5

Snatch High-Pull – 70% x 3 x 5

Snatch Balance – 65% x 3 x 5

Push Press – 72% x 3 x 5

2

CF Conditioning:

(a) Push Press 60% x 10 x 5

rest

(b) For time:

Run 2.4km

Notes:

• De-loading week for all general strength exercises in ‘a’
• Do push presses from 1 OR 2 only 2day. Not both.

1

Skill and Strength:

Power Snatch – 70% x 3 x 5

Jerk – 73% x 3 x 4

Clean Pull – 88% x 3 x 3

Back Squat – 70% x 3 x 2, 75% x 2 x 3

2

CF Conditioning:

(a) Back Squat – 60% x 10 x 5

rest

(b) 3 rounds for time:

Row 800m

21 OHS @ 50/35kg

15 Push Press @ 50/35kg

Notes:

• Do the percentage back squats in 1 OR 2 only today. Don’t do both.
• This is a deloading week for the “a” in “2″. The focus will be on less load with a slight increase in volume.

 Skill
– Wall walks

 WOD
Teams of 2

Option 1
Row 1km
80 box jumps
50 burpees
Move that load! (200kg of bumper plates from cone to cone )

Option 2
Row 800m
50 box jumps
30 burpees
Move that load! (150kg of bumper plates from cone to cone )

Rules:
1. One person working only at one time
2. Workload must be split 50/50

Skill and Strength:

2-Position Snatch (floor, mid-thigh) – 77% x 2 sets, 81% x 3 sets

Snatch Pull – 98% x 3 x 5

Snatch Push Press – 81% x 5 x 5

Back Squat – 85% x 4 x 5

2

CF Conditioning:

(a) Bench Press 5 – 5 – 3 – 3 – 1 – 1

rest

(b) 50 x 5 heavy Sandbag step ups. Rest as required between each.

Notes:

• THE NEW BODYMECHANIX ONLINE STORE. check it out.
• Christmas Party tomorrow nite!!. Dress to impress crew. Will be a great nite.

Skill and Strength

“rest day”

2

CF Conditioning:

“rest day”

Notes:

• All classes are “open sessions” today guy’s.
• NO 6:30pm class.
• Crew – to kick start the new year and to say thanks for all of your support, from 2day onwards all BODYM members get the new BodyMechanix apparel ranges for $25 per item indefinitely. Applicable to members of our camp only. Thanks for the loyalty and here’s to hopefully a big 2012 and future ahead. Team BODYM

Skill and Strength:

Muscle Snatch – 70% x 4, 75% x 3 x 2, 78% x 3

2-Position Clean (floor, mid-thigh) – 77% x 2 x 2, 81% x 2 x 3

Snatch Deadlift – 105% x 5 x 5

Front Squat – 80% x 4 x 3, 85% x 4 x 3

2

CF Conditioning:

(a) OHS 5 – 5 – 3 – 3 – 1 – 1

rest

(b) 3 rounds:

20 Pull Ups

30 T2B

40 Burpee

Run 400m

Notes:

• If training twice today, doing both 1 and 2 – choose the percentage front squats or the OHS to do in one session or the other. Don’t do both. Preferably, pick the one you are weaker at.
• Crew – to kick start the new year and to say thanks for all of your support, from 2day onwards all BODYM members get the new BodyMechanix apparel ranges for $25 per item indefinitely. Applicable to members of our camp only. Thanks for the loyalty and here’s to hopefully a big 2012 and future ahead. Team BODYM

Skill and Strength:

Clean – 78% x 2 x 4

Snatch High-Pull – 80% x 4 x 2, 80% x 3 x 3

Snatch Balance – 70% x 3, 75% x 3 x 2, 80% x 3 x 2

Push Press – 82% x 4 x 5

2

CF Conditioning:

(a) Push Press 5 – 5 – 3 – 3 – 1 – 1

rest

(b) “Michael”

3 Rounds:

Run 800m

50 Back Extensions

50 Sit Ups

Notes:

• Do the percentage Push Press or the max effort sets in one session for the day or the other. Don’t do both.
• Christmas Party this Saturday nite crew!. Get keen!. Should be a great nite. Whoever has not put their $35 in for the catering only has until tomorrow to do so.

1

Skill and Strength:

Snatch – 78% x 2 x 4

Jerk – 80% x 2 x 5

Clean Pull – 98% x 4 x 4

Back Squat – 80% x 5 x 2, 85% x 4 x 3

2

CF Conditioning:

(a) Back Squat 5 – 5 – 3 – 3 – 1 – 1

rest.

(b) AMRAP in 10min

2 Rope Ascends

8 Power Clean @ 50/35kg

Notes:

• Do the percentage back squats or the max effort sets in one session for the day or the other. Don’t do both.

Skill and Strength:

Snatch – 75% x 2, 80% x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1

Clean + Jerk – 75% x 2, 80% x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1

RDL – 70% (of clean) x 7 x 5

2

CF Conditioning:

“WOD GAMES 21-15-9″ workout # 2

Skill
Rope climb

WOD
’7 Days of Christmas’
1 minute per exercise with 20 seconds rest between
1 – Squats
2 – Sit ups
3 – Push ups
4 – Star jumps
5 – Burpees or Get ups
6 – Row
7 – Overhead walking lunges

Holiday Break
CrossFit BodyM Kids & Teens will be closed over the Christmas period. Friday the 16th December will be our last session for the year. We will see you all back on Friday 13th of January 2012. Thanks for your support and we look forward to exciting things in 2012. Cheers Dan & Jase.

Skill and Strength:

2-Position Snatch (floor, mid-thigh) – 75% x 2 sets, 80% x 3 sets

Snatch Pull – 96% x 5 x 5

Snatch Push Press – 78% x 5 x 5

Back Squat – 75% x 5 x 2, 80% x 5 x 3

2

CF Conditioning:

(a) Bench Press 1 – 1 – 1 – 1 – 1

rest

(b) “Izabel”

For time:

30 Snatch

Notes:

• ‘Full’ snatches for Izabel 2day guy’s. If you don’t have fluent snatches down pat @ RX either drop the load back, and/or do Power Snatch + OHS.

Skill and Strength:

‘Rest day’

2

CF Conditioning:

‘Active recovery day’ or ‘Brett Wood HERO WOD’

5 Rounds:

Run 400m

10 Burpee box jump

10 SDHP @ 40/30kg

10 Thrusters @ 40/30kg

- rest 1min

Notes:

• BODYM will be closed for the ‘open sessions’ 2day sorry guy’s. We’ll be away in Sydney.

Skill and Strength:

Muscle Snatch – 65% x 5, 70% x 4, 75% x 3 x 2

2-Position Clean (floor, mid-thigh) – 75% x 2 sets, 80% x 3 sets

Clean Deadlift – 105% x 5 x 5

Front Squat – 75% x 5, 80% x 4 x 2, 85% x 3 x 2

2

CF Conditioning:

(a) OHS 1 – 1 – 1 – 1 – 1

rest

(b) AMRAP in 10min:

9 Deadlift @ 60/40kg

6 Hang Power Clean @ 60/40kg

3 Split Jerk @ 60/40kg

Notes:

• Guy’s please contact Jase if wanting to do the midday open session today.
• Christmas Party – Cash money guy’s. Get it in. Do it. Do it.

Power Clean + Clean – 75% x 4 sets

Clean High-Pull – 78% x 5 x 2, 78% x 4 x 3

Snatch balance – 70% x 3 x 2, 75% x 3 x 2, 80% x 3

Push Press – 80% x 5 x 5

2

CF Conditioning:

(a) Push Press 1 – 1 – 1 – 1 – 1

rest

(b) “Nancy”

5 Rounds:

Run 400m

15 OHS @ 40/30kg

Notes:

•  If doing both 1 and 2, do the percentage Push Presses or the 5 x singles in 1 session or the other. Don’t do both.
• Christmas Party – guy’s if you have put your names down for this could you please bring your $35 in and put it in the envelope. Its right around the corner now.

1

Skill and Strength:

Power Snatch + Snatch – 75% x 4 sets

Jerk – 78% x 3 x 5

Clean pull – 96% x 5 x 5

Back Squat – 75% x 5, 80% x 5 x 3, 83% x 3

2

CF Conditioning:

(a) Back Squat 1 – 1 – 1 – 1 – 1

rest

(b) 100m Handstand walk

Notes:

• If doing both 1 and 2 today choose to do the percentage back squats in ’1′ or the 5 singles in ’2′ in one session or the other. Don’t do both.
• If you don’t have handstand’s or handstand walking practice wall walks and/or static handstand holds on the wall.

“Sunday Rest Day”

- Gym closed.

NEW GUYS BODYM TANK. OUT SOON.

Skill and Strength:

Snatch – 70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1

Clean & Jerk – 70% x 3, 75 x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1

Clean Shrug – 110% x 6 x 5

RDL – 68% (of clean) x 8 x 5

2

CF Conditioning:

WOD GAMES 21 – 15 – 9 Workout # 1

AMRAP in 15min:

30 Double Unders

20 Squat

10 Burpee’s

Rest 5min

1min max rep pull ups

Notes:

• Burpee’s are to a 10kg plate.
• No judging of partners.
• 4 single unders equates to 1 double.

2

CF Conditioning:

(a) bench Press 3 – 3 – 3 – 3 – 3

rest

(b) “Kelly”

5 rounds:

Run 400m

30 Bax Jump @ 24/20?

20 Wall Ball @ 20/12lb

Notes:

• We’ve got a bucket load of the new black and white BODYM Burn out tank’s girls if you wanting in. $30 a pop.

WOD
AMRAP 8 Min.
Row 200m
10 Bench Hops
1 Stair Climb

Cooldown
Group Jump Rope

Skill and Strength:

3-Position Snatch (floor, knee, mid-thigh) – 70% x 3 x 2, 75% x 3 x 3

Snatch Pull – 93% x 5 x 5

Snatch Push Press – 75% x 5 x 5

Back Squat – 65% x 5, 70% x 5, 75% x 4, 80% x 3 x 2

2

CF Conditioning:

(a) bench Press 3 – 3 – 3 – 3 – 3

rest

(b) “Kelly”

5 rounds:

Run 400m

30 Bax Jump @ 24/20″

20 Wall Ball @ 20/12lb

Notes:

• 5:30pm class 2nite will be a ‘open session’.
• NO 6:30pm class.
• Christmas Party – guy’s if you could please get your money in asap that would be greatly appreciated.

Skill and Strength:

“Rest day”

2

CF Conditioning:

“Active recovery day”

Notes:

• If wanting to train come in and catch up on missed ‘Skill and Strength’ from earlier in the week, WOD’s, or work on weaknesses.
• ALL classes today are ‘open sessions’ only.
• NO 6:30pm class 2nite.

Skill and Strength:

Muscle Snatch – 65% x 5, 70% x 4, 75% x 3 x 2

3-Position Clean (floor, knee, mid-thigh) – 70% x 2 sets, 75% x 3 sets

Snatch Deadlift – 100% x 7 x 2, 100% x 5 x 3

Front Squat – 65% x 6, 70% x 5, 75% x 5, 80% x 3 x 2

2

CF Conditioning:

(a) OHS 3 – 3 – 3 – 3 – 3

rest

(b) “Elizabeth”

21 – 15 – 9

Clean @ 60/40kg

Ring Dip

Skill and Strength:

Power Clean + 2 Clean – 65% x 3 x 2, 70% x 3 x 3

Clean High-Pull – 70% x 5 x 3, 75% x 5 x 2

Snatch Balance – 60% x 3 x 2, 65% x 3, 70% x 3 x 2

Push Press – 75% x 5 x 5

2

CF Conditioning:

(a) Push Press 3 – 3 – 3 – 3 – 3

rest

(b) “Randy”

75 Power Snatch @ 40/30kg

Notes:

• If doing both 1 and 2 today – choose to do the Push Press either as the percentages or as the 3rm’s in one session or the other. Don’t do both.
• All the new BodyMechanix Apparel will be in today crew. If any body is hanging out for some garments be sure to look out for them on our store. You can do the purchase through there then just pick them up here @ the box.
• CHRISTMAS PARTY!! – Guy’s, those of you that have put your names down to come to the chrissy party could you please throw your $35 into the envelope hanging up in my office before the 10th of Dec. We need to confirm the numbers etc for the catering asap so if you would please do that whenever you are in next that would be all kinds of awesomeness. CFBM.

1

Skill and Strength:

Power Snatch + 2 Snatch – 70% x 2 sets, 75% x 3 sets

Jerk – 75% x 3 x 5

Clean Pull – 93% x 5 x 5

Back Squat – 65% x 6, 70% x 6, 75% x 6, 80% x 5 x 2

2

CF Conditioning:

(a) Back Squat 3 – 3 – 3 – 3 – 3

rest

(b) “Nutts”

For time:

10 HSPU

15 Deadlift @ 110/85kg

25 Box Jump @ 30/24″

50 Pull Ups

100 Wall Balls

200 Double Unders

400 Run with 20/15kg plate

Notes:

• If doing both 1 and 2 today – choose to do the back squats either as the percentages or as the 3rm’s in one session or the other. Don’t do both (clearly).
• All the new BodyMechanix Apparel will be in today crew. If any body is hanging out for some garments be sure to look out for them on our store. You can do the purchase through there then just pick them up here @ the box.

Skill and Strength:

Snatch – 70% x 3, 75% x 2, 80% x 1 x 2, 75% x 1, 80% x 1

Clean & Jerk – 70% x 3, 75% x 2, 80% x 1 x 2, 75% x 1, 80% x 1

Snatch Shrug – 105% x 8 x 5

RDL – 65% (of clean) x 8 x 5

2

CF Conditioning:

Max for the day

- Snatch

- Clean & Jerk

Notes:

• Choose to do the ‘skill and strength’ percentage work OR the ‘Max for the day’ if you are feeling good.
• 3 missed attempts @ the Maxes only.

Skill and Strength:

3-Position Snatch (floor, knee, mid-thigh) – 65% x 2 sets, 70% x 3 sets

Snatch Pull – 90% x 7 x 2, 90% x 5 x 3

Snatch Push Press – 70% x 5 x 3, 75% x 5 x 2

Back Squat – 60% x 6, 65% x 6, 70% x 6, 75% x 4 x 4

2

CF Conditioning:

(a) OHS 5 – 5 – 5 – 5 – 5

rest

(b) 4 rounds for time:

25 GHD Sit Up

20 Cal Row

15 Deadlift @ 80/60kg

Notes:

• NO 6:30pm class 2nite peeps.

Skill and Strength:

“Rest Day”

2

CF Conditioning:

“Active Recovery Day”

Notes:

• All sessions today are “open sessions only”. Come in and do some recovery or catch up on any workouts or Skill and Strength that you may have missed out on earlier in the week.
• 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.

Skill and Strength:

Muscle Snatch – 60% x 5, 65% x 4, 70% x 3 x 2

3-Position Clean (floor, knee, mid-thigh) – 65% x 2 sets, 70% x 3 sets

Clean Deadlift – 100% x 7 x 2, 100% x 5 x 3

Front Squat – 60% x 8, 65% x 6, 70% x 5, 75% x 3, 70% x 5

2

CF Conditioning:

(a) Front Squat 5 – 5 – 5 – 5 – 5

rest

(b) 4 rounds for time:

Run 800m

40 Abmat Sit Ups

Notes:

• If training twice today doing both 1 and 2 – choose to do the Front Squats in one or the other. Don’t do both.
• NO 6:30pm class 2nite due to gymnastics guys. As per usual – can come in for a ‘open sesh’ between 6:30 and 7pm to do the WOD or some of the strength.

Skill and Strength:

Power Clean + 2 Clean – 65% x 3 x 2, 70% x 3 x 3

Clean High-Pull – 70% x 5 x 3, 75% x 5 x 2

Snatch Balance – 60% x 3 x 2, 65% x 3, 70% x 3 x 2

Push Press – 75% x 5 x 5

2

CF Conditioning:

(a) Push Press 5 – 5 – 5 – 5 – 5

rest.

(b) For Time:

30 Rope Ascends

Notes:

• If doing both 1 and 2 today do the ‘Push Presses’ for one session or the other – don’t do both.
• 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.

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.

Skill and Strength:

“Rest Day”

2

CF Conditioning:

“Active Recovery day”

Notes:

• Please contact Jase in regards to Midday and afternoon ‘open sessions’ 2day guys.

Skill and Strength:

Muscle Snatch – 70% x 5, 75% x 3 x 2, 78% x 3

Clean & Jerk – 70% x 3 x 3, 75% x 2 x 3

Clean Deadlift – 108% x 4 x 5

Front Squat – 85% x 4 x 5

2

CF Conditioning:

(a) 1 + 1/4 Front or Back Squat @ 70/50kg (roughly)

rest.

(b) For time:

150 Burpee Box Jumps

Notes:

• Focus on the positioning in the ’1 + 1/4 squats’ over the load. The weight guide is just there as an estimate.
• NO 6:30pm class 2nite due to gymnastics guys. Welcome to come in between 6:30 and 7pm for an ‘open session’ if any of you would like to still quickly do the WOD or strength.
• WOD GAMES 21/15/9 – Any body wanting to participate in this, please put $20 in the envelope on my desk and place your name on the rego sheet by Friday the 18th Nov

Skill and Strength:

Clean off Blocks (above knee) – 70% x 3 x 4

Clean High Pull – 84% x 3 x 5

Snatch Balance – 75% x 3 x 2, 80% x 3 x 3

Push Press – 85% x 4 x 4

2

CF Conditioning:

(a) Deadlift 3 – 3 – 3 – 3 – 3

rest.

(b) “The BODYM Chipper”

10 Clean @ 60/40kg

10 Jerk @ 60/40kg

20 Box Jump

20 Burpee

30 SDLHP @ 40/30kg

30 Push Press @ 40/30kg

40 Sit Up

40 Ring Dip

50 Front Squat @ 40/30kg

50 Power Snatch @ 40/30kg

Notes:

• The Gold Coast CrossFit Immortals Team Challenge. 40 + Teams all up.
  Team BODYM:
  - 1st place in 6 workouts.
  - 2nd place in 3. One of which unfortunately was the final elimination workout knockout giving us 2nd place overall. Still an amazing result nonetheless. Great weekend. Prouder than ever of the team. Way to represent!. BODYM!.

Skill and Strength:

Power Snatch – 70% x 3 x 5

Block Jerk - 70% x 3 x 4

Clean Pull – 88% x 3 x3

Back Squat – 70% x 3 x 2; 75% x 2 x3

2

CF Conditioning:

(a) Snatch Balance 3 – 3 – 3 – 3 – 3

rest

(b) For time:

3 Rounds
400m Run
1 Wall Climb
15 Overhead Squats @ 25/40kg
1 Wall Climb

Notes:

• TODAY Monday 14th – CFBM will be open for the 6am and 5:30pm classes ONLY. No Open sessions today due to Competition.
• CrossFit Mum’s will be on at 9:30am.

Mick 'master of the wall'

Skill and Strength:

2-Position Snatch (floor, mid-thigh) – 77% x 2 sets, 81% x 3 sets

Snatch Pull – 98% x 3 x 5

Snatch Push Press – 81% x 5 x 5

Back Squat – 85% x 4 x 5

2

CF Conditioning:

(a) Push Jerk 3 – 3 – 3 – 3 – 3

rest

(b) For time:

100 DB Thrusters @ 20/15kg

Notes:

• TODAY FRIDAY THE 11th – CFBM will be open for the 6am and 5:30pm classes ONLY. 6am is a ‘open session’, and 5:30pm will be the ‘class’ as normal.
• CrossFit Mum’s will be on @ 10am instead of 9:30am.
• NO Saturday class this week sorry guys due to us being away in QLD for the immortals competition.

WOD
AMRAP 8min
– Farmers Carry with Bumper Plates
– Wall Climb
– 15 Overhead Squats

Skill and Strength:

“Rest Day”

2

CF Conditioning:

“Active Recovery Day”

Notes:

• Come in and catch up on any missed skill and strength or WOD’s from earlier in the week if you feel fresh and want to train.
• All classes today are ‘open sessions’ only.
• If wanting to train through the day today please call Jase to confirm if the Midday or 4pm ‘open sessions’ will be on.
• TOMORROW FRIDAY THE 11th – CFBM will be open for the 6am and 5:30pm classes ONLY. 6am is a ‘open session’, and 5:30pm will be the ‘class’ as normal.
• CrossFit Mum’s will be on @ 10am instead of 9:30am.

Skill and Strength:

Muscle Snatch – 70% x 4, 75% x 3 x 2, 78% x 3

2-Position Clean (floor, mid-thigh) – 77% x 2 x 2, 81% x 2 x 3

Snatch Deadlift – 105% x 5 x 5

Front Squat – 80% x 4 x 3, 85% x 4 x 3

2

CF Conditioning:

(a) “Schwartz’s CrossFit Challenge WOD # 4″

For time:

50 DU’s

10 Deadlift @ 100/70kg

30 Wall Balls

10 Deadlift

30 Box Jump

10 Deadlift

30 Burpee’s

50 DU’s

rest

(b) 3 x 10 rep KB Windmills per arm. Rest as required between sets.

Notes:

• NO midday ‘open session’ 2day  guys.

New womens BODYM tank’s

Skill and Strength:

Clean – 78% x 2 x 4

Snatch High-Pull – 80% x 4 x 2, 80% x 3 x 3

Snatch Balance – 70% x 3, 75% x 3 x 2, 80% x 3 x 2

Push Press – 82% x 4 x 5

2

CF Conditioning:

(a) Back Squat 5 – 5 – 5 – 5 – 5

rest.

(b) 3 rounds:

30 Swing @ 24/16kg

50 Abmat Sit Up

Run 800m

Notes:

• NO ‘open sessions’ 2day sorry guys.

1

Skill and Strength:

Snatch – 78% x 2 x 4

Jerk – 80% x 2 x 5

Clean Pull – 98% x 4 x 4

Back Squat – 80% x 5 x 2, 85% x 4 x 3

2

CF Conditioning:

(a) Bench Press 5 – 5 – 3 – 3 – 1 – 1

rest.

(b) AMRAP in 10min:

5 DB Hang Clean @ 20/15kg

5 DB Push Press @ 20/15kg

Skill and Strength:

2-Position Snatch (floor,mid-thigh) – 75% x 2 sets, 80% x 3 sets

Snatch Pull – 96% x 5 x 5

Snatch Push Press – 78% x 5 x 5

Back Squat – 75% x 5 x 2, 80% x 5 x 3

2

CF Conditioning:

(a) 1 1/4 Squat – 10 x 5 @ 60/40kg

Rest.

(b) for time:

- 5 Rounds

1 Rope Ascend

10 Pull Ups

- 3 Rounds

20 Box Jump

20 Burpee

then

Run 800m

Notes:

• Today Friday the 4th – Camp BODYM will be open for the 6am and 5:30pm classes only. There will be no open sessions through the day or the 6:30pm class sorry peeps. The 5:30pm class will also only be a ‘open session’.

Skill and Strength:

“Rest Day”

2

CF Conditioning:

“Active Recovery Day”

Notes:

• All classes today are ‘open sessions’ only crew. Come in and catch up on missed skill and strength from earlier in the week and/or missed WOD’s.
• NO 6:30pm class 2nite.
• Tomorrow Friday the 4th – Camp BODYM will be open for the 6am and 5:30pm classes only. There will be no open sessions through the day or the 6:30pm class sorry peeps. The 5:30pm class will also only be a ‘open session’.

Skill and Strength:

Muscle Snatch – 65% x 5, 70% x 4, 75% x 3 x 2

2-Position Clean (floor,mid-thigh) – 75% x 2 sets, 80% x 3 sets

Clean Deadlift – 105% x 5 x 5

Front Squat – 75% x 5, 80% x 4 x 2, 85% x 3 x 2

2

CF Conditioning:

(a) 5 x sets of 20 rep OH Walking lunge @ 40/30kg. Rest as required between each.

Rest.

(b) AMRAP in 15min:

5 V-Ups

10 Parallette Pass-throughs

15 Burpee’s

Notes:

• NO 6:30pm class 2nite due to gymnastics peeps. If you want to get the WOD in but can’t make the 5:30pm class you are more than welcome to come in and hit it in a ‘open session’ from 6:30 til 7.

Skill and Strength:

Power Clean + Clean – 75% x 4 sets

Clean High-Pull – 78% x 5 x 2, 78% x 4 x 3

Snatch Balance – 70% x 3 x 2, 75% x 3 x 2, 80% x 3

Push Press – 80% x 5 x 5

2

CF Conditioning:

(a) 3 sets of the “Bear Complex” @ Max load. Rest as required between each.

Rest.

(b) 3 Rounds:

Run 800m

35 KTE’s

Notes:

• A “Bear Complex” is – Power Clean, Front Squat, Push Press, Back Squat, Behind neck Push Press.
• 1 ‘set’ of the “Bear Complex”, for todays purposes – comprises of 5 repetitions of the above sequence. If you drop the bar before reaching the end of the set – Start again.
• If doing both 1 and 2 today as usual – minimum of 3 hours rest between each session and eat adequately.
• OUR FIRST CHRISTMAS PARTY – DEC 17TH @ CHEEKYS. We’d like to see EVERY BODYM member there for this to celebrate a great year here @ camp. More details to come soon.

1

Skill and Strength:

Power Snatch + Snatch – 75% x 4 sets

Jerk – 78% x 3 x 5

Clean Pull – 96% x 5 x 5

Back Squat – 75% x 5, 80% x 5 x 3, 83% x 3

2

CF Conditioning:

(a) Snatch Balance 2 – 2 – 2 – 2 – 2

Rest

(b) Row intervals – 750/500/250/250/500/750m. 1:1 Work:Rest ratio

Skill and Strength:

Snatch – 70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1

Clean & Jerk – 70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1

RDL – 68% (of clean) x 8 x 5

2

CF Conditioning:

(a) Strict Press 5 – 5 – 3 – 3 – 1 – 1

Rest

(b) AMRAP in 20min:

5 Wall Walk

10 T2B

20 Cal Row

Skill and Strength:

3-Position Snatch (floor, knee, mid-thigh) – 70% x 3 x 2, 75% x 3 x 3

Snatch Pull – 93% x 5 x 5

Snatch Push Press – 75% x 5 x 5

Back Squat – 65% x 5, 70% x 5, 75% x 4, 80% x 3 x 2

2

CF Conditioning:

(a) Power Clean 1 – 1 – 1 – 1 – 1 – 1

Rest

(b) AMRAP in 10min

10 Burpee Pull Ups

10 Ring dips

Notes:

• If doing both 1 and 2 have a minimum of 3 hours rest between each session.

Skill
Hand Stands & Wall Walks

WOD
AMARAP 8min
3 Wall Walks
7 Dumbbell Thrusters

2

CF Conditioning:

“Catch up day”

(a) Any missed general strength from earlier in the week

Rest

(b) Any missed Workouts from earlier in the week

Skill and Strength:

“Rest Day”

2

CF Conditioning:

“Active recovery” or catch up WOD

Notes:

• All classes 2day are ‘open sessions’ only.
• NO 6:30pm Class 2nite.

2

CF Conditioning:

(a) 5 Rounds. Rest as required between each:

- Max rep Bench Press (15/12/10/8/6)

- Max rep jumping Pull Up

Rest.

(b) 150 Pistol Squats for time. (Back and down to bench if need be)

Skill and Strength:

Muscle Snatch – 65% x 5, 70% x 4, 75% x 3 x 2

3-Position Clean (floor,knee,mid-thigh) 70% x 2sets, 75% x 3 sets

Snatch Deadlift – 100% x 7 x 2, 100% x 5 x 3

Front Squat – 65% x 6, 70% x 5, 75% x 5, 80% x 3 x 2

2

CF Conditioning:

(a) 5 Rounds. Rest as required between each:

- Max rep BW Bench Press

- Max rep Pull Up (Strict or kipping. No butterflying)

Rest.

(b) 150 Pistol Squats for time.

Notes:

• Gymnastics 2nite. NO 6:30pm class.
• If doing both 1 and 2 today have a minimum of 3 hours rest between each session.

Skill and Strength:

Power Clean + 2 Clean – 70% x 2 sets, 75% x 3 sets

Snatch High-Pull – 73% x 5 x 3, 78% x 5 x 2

Snatch Balance – 65% x 3 x 2, 70% x 3, 75% x 3 x 2

Push Press – 78% x 5 x 5

2

CF Conditioning:

(a) Deadlift 5  - 5 – 3 – 3 – 1 – 1

Rest.

(b) 2 Rounds for time:

Run 1000m

75 DU’s

50 Box Jump

25 HSPU

5 Rope Ascends

Notes:

• If doing both 1 and 2 today make sure you have a minimum of 3 hours rest between each session and eat adequately. There is quite a bit of volume there 2day.
• Gymnastics tomorrow 7:30pm. There will be NO 6:30pm class here @ the box due to this. If anyone can’t make the 5:30pm class your welcome to come in and quickly crack out the WOD between 6:30 and 7pm.