Regionals weekend here we come!. The gym will be closed Thursday through til Sunday this week sorry guy’s with 2 exceptions. Dan has been kind enough to offer coming in to open up for a ‘Open session’ on Friday morning. 6am til 7am strictly. Also on Friday the ONLY other operating class will be the CF Kids program in the afternoon 4pm til 5pm. We’ll be back in full swing for the Monday 6am class. I will do my best to give you all some updates on here as the weekend progresses.

We will have the blog subscription link up on the site shortly today. It will be just over to the right -> sitting above the shop link. You won’t miss it. Crew please subscribe to the blog so you can get the daily email’s with the percentages you will need to be working from in each session daily commencing next week. Today session below:

Warm up.

3 sets.

Run 200m

10 Push up

15 Squat

20 Sit up

1a. Bench press 1 – 1 – 1

1b. BB Bend over row

15 x 1, 12 x 1, 10 x 1 @ max load maintaining strict form

rest 10min

2a. 4 rounds for total reps

45 sec ME Power Clean @ 70/50kg

45 sec rest

45 sec ME Burpee’s

45 sec rest

Notes:

• For the BB Bent over rows, by strict for I mean no ‘heaving’ the bar up. Keep the kegs locked tight (with obvious slight bend in the knee) and isolate the working muscles to the lats and mid upper back.

Warm up
3 sets.
15 Push Press Bneck @ 20/15kg
10 T2B

1a. Deadlift 1 – 1 – 1
1b. Strict Press 1 – 1 – 1

Rest 10min

2a. 5 x 3 Hang MS @ 40/30kg
2b. 3 rounds. Rest 1:1.
Run 400m
8 Power Snatch @ 60/40kg

Notes:
- ok so I’m glad the below now makes sense to most of you. Good talk haha (yes I’m being sarcastic).

1RM testing this week monday – Wednesday for Back Squat, Deadlift, Press and Bench Press.

The gym will be closed Thursday through til Sunday due to the regionals. We will try and cram in the 4 above movement assessments Mon-Wed. If you miss the opportunity to do your 1RM’s, the below equation can help you figure out a ‘assumed’ Max, for any given lifts number that you put into it. It is as follows:

Weight x Reps x .0333 + Weight = Estimated 1RM.

That will suffice until such a time that you can go for some max’s. Following figuring out your numbers, the program will begin week after next with you working from a % that is from 90% of your max.

Warm up

3 sets

Run 400m

20 Spiderman Lunge

1a. Back Squat 1 – 1 – 1 – 1 – 1

1b. 20 x 3 sets BB Lunge @ 60/40

rest 10min

2. For Time:

100 Pull ups

Notes:

• The emphasis of today’s session is on the BS and the Lunges. If you are time poor just do 50 pull ups. If you cannot kip I would prefer to see you grind through small rep sets of strict chins, or pull ups, over poorly executed kipping technique.

Running into next week, I will be making some adjustments to the program, the need for you guy’s (that are interested in following it correctly) to know the percentages of your max lifts, will be a necessity. Specifically – Deadlift, Back Squat, Strict Press and Bench Press. I think some peeps will have already caught onto where this is going – Wendler 5/3/1 strength program (with some additional complementary movements and some dynamic lifting work). We will be doing a 4 week block that recycles 3 times over (12 week total program), with varient’s throughout.

Next week instead of falling into our 3-3-3-3-3 week, as per the current program, we are going to do 1RM assessments Mon/Tues/Wed. The gym will be closed Thursday through til Sunday due to the regionals. So we will try and cram in the 4 above movement assessments Mon-Wed. If you miss the opportunity to do your 1RM’s, the below equation can help you figure out a ‘assumed’ Max, for any given lifts number that you put into it. it is as follows

Weight x Reps x .0333 + Weight = Estimated 1RM.

That will suffice until such a time that you can go for some max’s. Following figuring out your numbers, the program will begin week after next with you working from a % that is from 90% of your max. Hope that makes sense. More info shortly. just digest this for now.

Okie dokie – Sneak Saturday sesh. It’s dirty. But sometimes you have to be broken down, to be built back up.

Running into next week, I will be making some adjustments to the program, the need for you guy’s (that are interested in following it correctly) to know the percentages of your max lifts, will be a necessity. Specifically – Deadlift, Back Squat, Strict Press and Bench Press. I think some peeps will have already caught onto where this is going – Wendler 5/3/1 strength program (with some additional complementary movements and some dynamic lifting work). We will be doing a 4 week block that recycles 3 times over (12 week total program), with varient’s throughout.

Next week instead of falling into our 3-3-3-3-3 week, as per the current program, we are going to do 1RM assessments Mon/Tues/Wed. The gym will be closed Thursday through til Sunday due to the regionals. So we will try and cram in the 4 above movement assessments Mon-Wed. If you miss the opportunity to do your 1RM’s, the below equation can help you figure out a ‘assumed’ Max, for any given lifts number that you put into it. it is as follows

Weight x Reps x .0333 + Weight = Estimated 1RM.

That will suffice until such a time that you can go for some max’s. Following figuring out your numbers, the program will begin week after next with you working from a % that is from 90% of your max. Hope that makes sense. More info shortly. just digest this for now.

Warm up

Run 400m

1min/45sec/30sec bridge hold.

(2) 3 rounds

Run 1.4km

50 Burpee’s

30 Push Press @ 40/30kg

Notes:

• Take the time to watch the below video. If this doesn’t make you want to be something, give you goose bumps and do something with yourself – you are a loser…and shouldn’t be on this site.

PASSION

Ok, so I’ve almost had an epic fail straight out of the gate on my attempt to be more pro-active. My bad. Out @ breakfast. Will elaborate further on today’s post when I get back to the gym shortly. Read the notes!.

In the mean time. Session is as follows:

Warm up

5 sets. First 2 at broom
- 10 Muscle Snatch
- 10 OHS

(1a) Snatch skill work (20min)

Rest 10min

(2a) For total work:
Tabata BS @ 60/40
Rest 2min
*ME pull up
Rest 2min
Tabata FS @ 40/30
Rest 2min
ME pull up
Rest 2min
Tabata OHS @ 30/20
Rest 2min
ME pull ups

Notes:

- This is going to suck. Focus on a consistent amount of reps per interval in the tabata sets. BS – 10rep min. FS – 9rep min. OHS – 8rep min, per set. Try and fight the urge to rack the bar in the BS and OHS.
- *ME – Max Effort.

Below is the next up and coming local Affiliate comp at CrossFit Attitude. We will be one of the sponsors of the event. 220 odd athlete rego’s have gone in so set to be a big day.

APPAREL

Our next lot of apparel will be due in, in about 3-4 weeks. We’ll have all the new hoodies, the NEW signature line Guerilla Fitness tee’s, and a restock of all the sizes we sold out of @ FILEX. Pic attached below of the Guerilla Fitness tee.

www.shop.bodymechanix.com.au

“Rest Day @ CFBM”

Ok, so I am going to attempt to be more proactive and consistent in my blog and workout posts on a daily basis. Of you guy’s that are members, how many of you regularly check your email on your phone?..and our site for that matter!?. I am going to set up a plugin where all you guys can subscribe to the site, then receiving a notification in your email whenever I post a blog. I want to try and get you all as informed about the sessions as much as possible before you even walk in the door. That way the focus can simply be on getting the job done when you are here. Another reason for this is so that you can figure out your weights, reps and percentages of your max’s that you will be working from on a given day. As most of you know we have just rolled into a new 6 week GS program, to complement this I am going to make some adjustments to the program, more specifically, the percentages of your max’s that you will work from on a daily and weekly basis. If you can take the time on a daily basis to work out, ahead of time, what weights you need to throw around when you are here at base, again, it is going to save a lot of time in the class. Opening up opportunity to implement more complementary exercises. For the betterment of your progress. I would like to see you all posting in the comments again too. Lets get some consistency back there and increase the daily interaction?. Let me know your thoughts.

Notes:

• If you have missed any strength work or conditioning sessions, come on in and use today to catch up if you are not intending on resting.
• ‘Open sessions’ today only.

Warm Up

5 sets.

Row 200m

30 sec Parallette L-sit

(a) Deadlift 5 – 5 – 5 – 5 – 5

rest 10min

(b) AMRAP in 10min

80 Wallball @ 20/12lb

Row 1000m (guys) 800m (girls)

Warm Up

3 sets

20 Walking Lunge

10 Strict Press behind neck @ 20/15

(a) Jerk 5 – 5 – 5 – 5 – 5

rest 10min

(b) For total reps

5 rounds

45 sec ME* Push Press @ 50/35kg

45 sec rest

45 sec ME Pull Ups

45 sec rest

Notes:

• * Max Effort.
• We are now doing the 9am til 10am class Monday/Wednesday and Friday weekly peeps. Will have the amended timetable up on the site shortly.

Warm Up

3 sets.

15 Muscle Clean @ 20/15kg

20 Spiderman Lunge

(a1) Front Squat 5 – 5 – 5 – 5 – 5

2 Barbell Lunge 20 x 3 sets @ 60/40kg

rest 10min

(b) 4 rounds. Rest 2min between each

AMRAP in 2min

30 OHS @ 20/15kg

60 Double Unders*

Notes:

• This is week 1 of the new 6 week GS program peeps. We will be doing the following movements on the following days. Monday – Front Squat, Tuesday – Push Jerk, Wednesday – Deadlift, Thursday – Rest, Friday – Snatch + Clean & Jerk. Be sure to write your numbers down as the weeks progress in prep for assessment week – week 5.
• * For the workout – if you don’t have double unders do 15 burpee’s instead.

1

Skill and Strength:

Snatch – 85% x 1 x 3

Clean & Jerk – 85% x 1 x 2

Front Squat – 85% x 2 x 3

2

CF Conditioning:

Warm up. 3 sets

10 Muscle Snatch @ 20/15kg

20 GHD Sit up

30 Squat

(a) 5 x ME Front Squat @ 60/40kg. Rest 90 seconds between sets.

rest 10min

(b) 750/500/250/250/500/750m row. 1:1 Work:Rest ratio

Notes:

• Front Squats in 1 and 2 today. choose to do them in one or the other.
• CF Kids this afternoon 4pm til 5pm. No adults training in the gym at this time thanks guy’s.

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:

• No 6:30pm class 2nite peeps.
• Come in and catch up on any missed strength work or workouts. or do some mobility and stretching.

1

Snatch – 75% x 1 x 5

Clean & Jerk – 75% x 1 x 5

Back Squat – 80% x 2 x 3

2

CF Conditioning:

Warm up

3 sets

15 Snatch Push Press @ 20/15kg

20 GHD Sit up

(a) 3 rounds on a 4min cap. rest 2min between each

Run 400m

Max rep Thruster @50/35kg

rest 10min

(b) For time:

30 Burpee

30 T2B

30 Ring dips

1

Power Snatch – 75% x 1 x 6

Power Clean & Jerk – 75% x 1 x 6

2

CF Conditioning:

Warm up. 3 sets

run 400m

20 GHD Sit up

(a) 5 sets of max rep push up. Rest 2min between.

rest 10min

(b) Fit Bloke Challenge WOD # 7

For time:

50 Back Squat @ 50/35kg

30m shuttle run

40 Push Press 2 50/35kg

30m shuttle run

30 OHS @ 50/35kg

30m shuttle run

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 (decide your own weight)

5 Burpee

10 Hand Release Push Up

15 Squat

Notes:

• in the workout, you do the clean + jerk set, then the 5/10/15 before going back to the bar.

• And that’s a wrap. Hope everyone enjoyed the comp. Big shout out 2 my event partner Mick Shaw and the team, Everyone @ Men’s Fitness and the Exhibition, all involved ova the weekend and leading up, to the competitors for the blood, sweat and tears, the crowd 4 the encouragement…and most of all 2 the volunteers – Witout u guys we would neva hav been able 2 do what we did. Hope the entire Ozzie CF community see’s a positive response post of this weekend.C u all again @ the Regionals! =)

  Jase.

  CFX and Body Mechanix event.

(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 ’round’ of the ‘Bear Complex’ comprises of 1 power clean/1 front squat/1 push press/ 1 back squat/ 1 push press (from behind neck). Partitioning the movements is not a necessity but good for skill, technique and resilience development. It will be much harder though. Alternatively, you could do the following sequence that goes through the same ROM but linking exercises together. Clean-to-thruster/back squat-to-behind neck thruster.
• You can drop the bar between rounds for this workout.

1

Snatch – 85% x 1

Clean & Jerk – 85% x 1

2

CF Conditioning:

(a) Push Press 5 – 5 – 3 – 3 – 1 – 1

rest 10min

(b) AMRAP in 5min

2 BW Power Clean

4 Burpee

Notes:

• If doing both 1 and 2 today, have a minimum of 3 hours rest between sessions with adequate nutrition.
• CLASS TIMES FOR REMAINDER OF THE WEEK
• Tomorrow Wednesday the 25th – 7am til 8am and 4pm til 6pm ‘open sessions’ ONLY.
• Thursday the 26th – 6am til 7am and 4pm til 6:30pm ‘open sessions’ ONLY.
• CFBM will be closed Fri and Sat due to the Fit Bloke comp @ FILEX.

1

Snatch – 90% x 1

Clean & Jerk – 90% x 1

Front Squat – 85% x 1

2

CF Conditioning:

(a) Back Squat 5 – 5 – 3 – 3 – 1 – 1

rest 10min

(b) For time:

50 Swing @ 24/16kg

30 Pull Ups

15 Push Press @ 60/40kg

Notes:

• It is Max Effort testing week this week for all GS programming in 2(a). The focus and emphasis will be on the strength component of each class Mon through to Friday. Keep your nutrition dialed with a slightly higher intake of calories to sustain the output for each day.
• There is an overlap of squats in 1 and 2 today. Choose to do one or the other. If you have been following the lifting program (SS) for the past 10 weeks, then do the Front Squats. If you have been following the GS program for the past 5 – do the Back Squats

1

Skill and Strength:

Snatch – 80% of last wks best x 1 x 8

Clean & Jerk – 80% of last wks best x 1 x 8

2

10min dynamic warm up

(a) OHS – 8rep x 4 sets @ max load. Rest as required between each.

rest 10min

(b) 2 rounds:

Run 800m

25 OHS @ 40/30kg

35 Burpee’s

1

Skill and Strength:

Power Snatch – 80% of monday’s snatch x 1 x 10

Power Clean & Jerk – 80% of mondays CJ x 1 x 8

Pull ups – 2 x 80% of max rep total

2

CF Conditioning:

Warm up

Run or Row 1km

1min/45sec/30sec Bridge hold

(a) Press complex. 5/5/5 Press/Push Press/Push Jerk. Max load. 4 sets.

rest 10min

(b) AMRAP in 10min

10 Pull Ups

20m OH Walking Lunge @ 20/10kg

1

Skill and Strength:

Snatch – 80% of last wk’s best x 1 x 6

Clean & Jerk – 80% of last wk’s best x 1 x 5

FS – 80% x 2 x 3

2

CF Conditioning:

Warm up. 3 sets.

20 Spiderman Lunge

10 Push ups

10 Sit up

(a) Back Squat – 8 x 4 @ max load. Rest as required between each set.

20 x 3 barbell lunge @ 60/40kg (alternating leg’s)

rest 10min

(b) AMRAP in 8min

5 Burpee’s

Hang Power Snatch ladder 1-2-3-4-5-6-7 so on and so forth.

Notes:

• ALL new members MUST turn up to class times ONLY for training, until given the green light from the Coaches of CFBM to attend the ‘open session’ times daily. Thanks guy’s.
• For the workout – you continue increasing your snatches by one rep each set. Continue as far as you can go in the 8min.
• If doing both 1 and 2 today – choose to do 1 of the 2 squat sessions only.

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 turn up to class times ONLY for training, until given the green light from the Coaches of CFBM to attend the ‘open session’ times daily. Thanks guy’s.
• CF Kids this afternoon 4pm til 5pm. No adults training in the gym at this time please.

1

Skill and Strength:

Snatch – Max for the day; 85% x 1 x 5

Clean & Jerk – Max for the day; 85% of single x 1 x 4

Back Squat – 85% x 1 x 3

2

CF Conditioning:

Warm up. 3 sets.

Run 400m

10 Muscle Snatch @ 20/15kg

20 Barbell Lunge @ 20/15kg (10 per leg)

(a) OHS 1 – 1 – 1 – 1 – 1

rest 10min

(b) AMRAP in 12min:

Row 750m

20 Ring Push Ups

40 Pull Ups

60 OHS @ 40/30kg

Notes:

• If you can get through the above work in the 12min in the WOD, go back to the rower and start again.

1

Skill and Strength:

Snatch – Max for the day; 80% x 1 x 5

Clean & Jerk – Max for the day; 80% of single x 1 x 4

Front Squat – 90% x 1 x 3

2

CF Conditioning:

Warm Up:

3 sets

Run 400m

10 Push Press @ 20/15kg

15 GHD Hip extensions

(a) Push Press 1 – 1 – 1 – 1 – 1 @ ‘Max for the day’ effort

rest 10min

(b) 10min cap:

Run 1km

Then in time remaining

Max rep Thruster @ 70/47.5kg

Notes:

• You can Clean the bar from the ground into the first thruster in the workout.
• Focus on technique and fluent movement over the load.

1

Skill and Strength:

Muscle Snatch – 75% x 3 x 3

Snatch – 80% of Wednesday’s Snatch x 1 x 5

Clean & Jerk – 80% of Wednesday’s CJ x 1 x 5

Pull Ups – 3 sets of max reps

2

CF Conditioning:

“Rest Day”

Notes:

• ALL classes today are ‘open sessions’ only. Come in and catch up on any missed strength work or workouts if you haven’t been in mon – wed.
• NO 6:30pm class 2nite.
• Public holiday trading hours – BODYM will be open for 2 ‘open sessions’ daily ONLY over the public holiday weekend. 7am til 8am and 4pm til 6:00pm Friday and Monday. 8:30am til 9:30am ONLY Saturday.

1

Skill and Strength:

Snatch – Max for the day; 90% x 1 x 2

Clean & Jerk – Max for the day; 90% of single x 1 x 2

Back Squat – 80% x 2 x 3

2

CF Conditioning:

Warm up

3 sets

- Run 400m

- 10 Muscle Snatch @ 20/15kg

- 10 T2B

(a) OHS 3 – 3 – 3 – 3 – 3

rest 10min

(b) 5 rounds on a 2min cap. rest 2min between

Row 200m

Max rep snatch @ 60/40kg

Notes:

• There are Back Squats and OHS programmed today across 1 and 2. Choose to do 1 or the other, don’t do both. Bias towards that which you are weaker at.
• Public holiday trading hours – BODYM will be open for 2 ‘open sessions’ daily ONLY over the public holiday weekend. 7am til 8am and 4pm til 6:30pm Friday and Monday. 8:30am til 9:30am ONLY Saturday.

1

Skill and Strength:

Muscle Snatch – Max for the day

Power Snatch – 75% of Mondays Snatch x 1 x 5

Power Clean & Jerk – 75% of Monday’s C&J  x 1 x 5

Pull Ups – 3 sets of max reps

2

CF Conditioning:

Warm up

3 sets:

Run 400m

10 Hip extensions

10 Push Press (behind neck)

(a) Push Press 3 – 3 – 3 – 3 – 3

rest 10min

(b) AMRAP in 20min

10 C2B Pull Ups

Run 400m

10 Front Squat @ 75/50kg

Run 400m

Notes:

• If comfortable cleaning the set weight into the first front squat in the WOD then do so. If not take it from the rack.

Marc – repping the FFS. View from the top of Mt James Utah USA, 2,871 metres above sea level.

www.shop.bodymechanix.com.au

1

Skill and Strength:

Snatch – Max for the day; 85% x 1 x 3

Clean & Jerk – Max for the day; 85% of single x 1 x 2

Front Squat – 80% x 3 x 3

2

CF Conditioning:

Warm up

5 sets

10 Muscle Snatch @ 20/15kg

15 GHD Sit Ups

(a) Back Squat 3 – 3 – 3 – 3 – 3

rest 10min

(b) 8min cap

40 Cal Row

30 Power Clean @ 80/50kg

-Max rep squat in time remaining

Notes:

• Squats in both 1 and 2 today. Choose to do in one session or the other. Don’t do both.
• Your score in (b) is your total squats accumulated.

Warm Up

5 sets. rest as required between each

- 10 Snatch grip strict press @ 20/15kg

- 10 Good morning’s @ 20/15kg

(a) Back Squat – Heavy Single.

rest 10min

(b) For time:

Run 200m

30 T2B

Run 400m

20 T2B

Run 600m

10 T2B

- 75 Swing @ 24/16kg

Respect.

1

Skill and Strength:

“Rest day”

2

CF Conditioning:

Warm up

Barbell lunge

5 sets:

first 2 @ 20/15kg

3 at 60/40kg

- 15 GHD Sit up between

(a) Bench Press 5 – 5 – 5 – 5 – 5

rest 10min

(b) For time:

20 Clean @ 80/50kg

Row 750m

Notes:

• CF Kids this afternoon – no training in the gym between 4 and 5pm thanks guy’s.

1

Skill and Strength:

Snatch – 65% x 2 x 4

Clean & Jerk – 65% x 2 x 4

Snatch Push Press + OHS – 65% (of snatch) x 3 + 3 x 4

2

CF Conditioning:

Warm up

5 rounds:

- 10 Snatch Push Press @ 20/15kg

- 15 GHD Sit Up

(a) OHS 5 – 5 – 5 – 5 – 5

rest 10min

(b) 3 x 800m sprint. 1:2 work: rest ratio

Notes:

• If intending on doing both 1 and 2 today, have a minimum of 3 hours rest between sessions with high calorie nutritional intake. There is an overlap of snatch push press + OHS work in 1 and 2 also today, so choose to do that in one session or the other. Don’t do both.

1

Skill and Strength:

Power Snatch – Max for the day

Power Clean & Jerk – Max for the day

Pull-ups – 2 x max rep sets (strict)

2

CF Conditioning:

Warm up

5 rounds:

10 Strict press @ 20/15kg

12 GHD Hip + Back Extension

(a) Push Press 5 – 5 – 5 – 5 – 5

rest

(b) AMRAP in 7min:

3 DB Deadlift @ 20/15kg

3 DB Hang Clean @ 20/15kg

6

6

9

9

12

12…and so on until cap is up.

Notes:

If doing both 1 and 2 today – make sure you have a minimum of 3 hours rest between each session with adequate High calorie nutritional intake.

1

Skill and Strength:

Snatch – 70% x 1 x 3

Clean & Jerk – 70% x 1 x 3

Front Squat – 80% x 2 x 2 / Follow each set with 3 box jumps

2

CF Conditioning:

(a) Back Squat 5 – 5 – 5 – 5 – 5

Barbell Lunge 20reps x 3 sets @ 60/40kg

rest

(b) 4 rounds:

Row 300m

5 Rope Ascends

25 Push Ups

1

Skill and Strength:

Snatch – Max for the day

Clean & Jerk – Max for the day

Front Squat – Max for the day

Pull Ups 3 x Max reps (Strict)

Good Morning – 3 x 10

2

CF Conditioning:

Workout 12.5

AMRAP in 7min

“Ascending C2B Fran”

3 Thruster @ 100/70lb

3 C2B Pull Ups

6 Thruster

6 C2B Pull Ups

9 Thrusters

9 C2B Pull Ups

12 Thrusters

12 C2B Pull Ups

and so on until 7min is up.

1

Skill and Strength:

“rest day”

2

CF Conditioning:

(a) Snatch complex strength development

rest

(b) AMRAP in 12min:

200 Squat

100 Double Unders

50 Push Press @ 50/35kg

25 Bar facing burpee’s

Notes:

• for (b), in traditional comp AMRAP style, if you complete the work go back to the squats.
• CF Kid’s this afternoon 4pm til 5:00pm. No adults training in the gym @ this time thanks guy’s.

1

Skill and Strength:

Jerk – 75% x 3 x 3

Snatch Balance – Max for the day; 80% x 1 x 3

Muscle Snatch – 75% x 2 x 3

Snatch off blocks (mid-thigh) – 70% x 2 x 3, 65% x 3 x 2

2

CF Conditioning:

“Rest day”

Notes:

• All classes today are ‘open sessions guy’s. Come in and catch up on any missed workouts or skill and strength.
• NO 6:30pm class.

1

Skill and Strength:

Snatch – 80% x 1 x 3

Clean & Jerk – 75% x 1 x 3

Snatch Pull – 100% x 2 x 3

Front Squat – 87% x 1 x 5 / follow each set with 2 box jumps

2

CF Conditioning:

(a) Front Squat. De-loading. 5 sets. Light load.

rest

(b) “Grace”

For time:

30 Clean & Jerk @ 60/40kg

Notes:

• De-loading week for all ‘General Strength’ exercises.
• NO midday ‘open session’ 2day.
• 4pm til 5:30pm and 5:30pm til 6:30pm ‘open sessions’ 2nite only sorry guy’s for I am still in Melbourne. Jase.

1

Skill and Strength:

“rest day”

2

CF Conditioning:

(a) Snatch complex skill work

rest

(b) 5 rounds:

5 ‘Bear Complex’

Run 400m

15 KB Swing @ 24/16kg

Notes:

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

1

Skill and Strength:

Jerk – Max for the day; 80% x 1 x 3

Power Snatch – 70% x 3 x 3

Power Clean – 70% x 2 x 3

Push Press – 82% x 4 x 4

2

CF Conditioning:

“rest day”

Notes:

• All classes today are ‘open sessions’ only.
• NO 6:30pm class.

• We will have a HUGE BodyMechanix Apparel store at the venue with some awesome discounts on our latest swag lines.
• We are in need of volunteer judges to help out over the weekend. If you could please contact jason on jason@crossfitbodym.com if you were interested in assisting that would be greatly appreciated. Prior experience judging CrossFit style competitions is a prerequisite.

• NEW INOV8 Stock here @ the gym. Got a TONNE of Bare XF-210′s in both black and blue, Blue F-230′s and Black F-195′s. Hit me up if anybody want’s some pairs.

1

Skill and Strength:

Clean & Jerk – 78% x 1 x 3

Snatch – 73% x 1 x 3

Clean Pull off riser – 90% x 3 x 3

Back Squat – 84% x 2 x 3 / follow each set with 2 box jumps

2

CF Conditioning:

(a) Deadlift 5 – 5 – 3 – 3 – 1 – 1

rest

(b) 3 rounds:

Run 800m

15 Thrusters @ 40/30kg

15 Burpee

Notes:

• The emphasis in todays session is on the deadlifts in (a). If still feeling good following do (b)

1

Skill and Strength:

Mid-Hang Muscle Snatch – 50% x 3, 55% x 3, 60% x 3, 65% x 3

Power Snatch + Snatch off blocks (mid-thigh) – 50%, 55%, 60%, 65% x 3 sets

Jerk – 75% x 3 x 3

2

CF Conditioning:

(a) Jerk 5 – 5 – 3 – 3 – 1 – 1

rest

(b) 4 rounds

10 Deadlift @ 120/70kg

50 DU’s

Notes:

• Emphasis on the max effort sets of jerks in (a). If need be rest and do (b) later or not at all today.
• Jerks are both in 1 and 2 today. choose 1 or the other.

1

Skill and Strength:

Snatch – 78% x 1 x 3

Clean & Jerk – 75% x 1 x 3

Snatch Pull off riser – 90% x 3 x 3

Front Squat – 84% x 2 x 4

Pull Ups – 3 sets of max reps

2

CF Conditioning:

(a) Front Squat 5 – 5 – 3 – 3 – 1 – 1

Notes:

• Testing week this week for all General Strength exercises in (a)
• No programmed (b) for today, the emphasis is on the Front Squats. Do some midline work or a short workout following.

1

Skill and Strength:

“Rest day”

2

CF Conditioning:

(a) Power Snatch / Power Clean Skill work

rest

(b) AMRAP in 10min

30 Back Squat @ 50/35kg

30 back Squat @ 70/50kg

30 Back Squat @ 90/65kg

in the time remaining

max rep @ 120/85kg

Notes:

• CF Kids this afternoon 4pm til 5:30pm. No training in the gym during this time thanks guy’s.

1

Skill and Strength:

Jerk – 80% x 2 x 2, 85% x 2 x 2

Jerk Dip Squat – 90% x 3, 95% x 3, 100% x 3

Snatch Push Press – 70% x 5, 75% x 5, 80% x 5 x 2

Pull Ups – 3 sets of max reps

2

CF Conditioning:

“Rest day”

Notes:

• All classes today are open sessions only.
• NO 6:30pm class.

1

Skill and Strength:

Power Snatch + Snatch – 50% x 2 sets, 60% x 3 sets, 70% x 2 sets

Clean Pull – 97% x 3 x 3

Clean Deadlift – 105% x 2 x 3

Back Squat – 81% x 2 x 5 / follow each set with 3 box jumps

2

CF conditioning:

(a) Deadlift. De-loading. 5 working sets. Light load

rest

(b) For time:

100 Double Unders

80 Squat

60 Burpee

40 Pull Ups

20 Ring Dip

Notes:

• If doing both 1 and 2 today – choose the clean pulls and clean deadlifts to do OR the deadlifts in 2. Don’t do both.

1

Skill and Strength:

Muscle Snatch – Max for the day

Power Snatch – 75% x 2 x 3

Jerk – Max for the day; 80% x 2 x 2

Pull ups – 3 sets of max reps

2

CF Conditioning:

(a) Jerk (Behind or infront of neck) – De-loading. 5 working sets. Light load

rest

(b) 2 rounds:

Run 800m

30 Snatch @ 40/30kg

30 Jerk @ 40/30kg

1

Skill and Strength:

Snatch – 77% x 1 x 3

Clean & Jerk – 72% x 1 x 3

Snatch Pull – 97% x 3 x 3

Snatch Deadlift – 105% x 3 x 3

Front Squat – 81% x 3 x 5 / follow each set with 3 box jumps

2

CF Conditioning:

(a) Front Squat (de-loading)

rest

(b) For time:

50-40-30-20-10 Double Under

10-8-6-4-2 Power Clean @ 60/40kg

Notes:

• De-loading week this week for all General Strength exercises in 2(a).
• Front Squats in both 1 and 2. Choose 1 or the other for the day.
• Make sure everyone gets their scores in for workout 12.2 within the next hour.

1

Skill and Strength:

“rest day’

2

(a) Power Snatch – skill and technique development

rest

(b) Thruster 1 – 1 – 1 – 1 – 1 – 1 – 1

Notes:

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

1

Skill and Strength:

Jerk – Max for the day; 80% x 2 x 3

Muscle Snatch off blocks (mid-thigh) – 65% x 3 x 3

Snatch off blocks (mid-thigh) – 60% x 3 x 2

Clean off blocks (mid-thigh) – 60% x 3 x 2

2

CF Conditioning:

“rest day”

Notes:

• ALL classes today are ‘open sessions’ only crew.
• NO 6:30pm class.

1

Skill and Strength:

Clean & Jerk – 76% x 1 x 3

Snatch – 71% x 1 x 3

Clean Pull – 95% x 3 x 3

Clean Deadlift – 103% x 3 x 3

Back Squat – 78% x 3 x 5 / Follow each set with 3 box jumps

2

CF Conditioning:

(a) Back Squat 1 – 1 – 1 – 1 – 1 @ ‘Max for the day’ effort

rest

(b) For time:

2 – 4 – 6 – 8 – 10 Clean & Jerk @ 70/45kg

in between each set complete 3 rounds of:

5 Burpee

10 Push Ups

15 Squats

Notes:

• Squats in both 1 and 2 today. Choose 1 or the other.

1

Skill and Strength:

Muscle Snatch – Max for the day

Power Snatch – 82% x 1 x 4

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

Overhead Squat – 85% (of snatch) x 1, 70% x 1 x 2

Pull ups – 3 x sets max reps (strict)

2

CF Conditioning:

(a) Jerk 1 – 1 – 1 – 1 – 1 @ ‘Max for the day’ effort

rest

(b) 3 rounds

10 Deadlift @ 140/80kg

Run 800m

20 Pull Ups

1

Skill and Strength:

Snatch – 76% x 1 x 3

Clean & Jerk – 71% x 1 x 3

Snatch Pull – 95% x 3 x 3

Snatch Deadlift – 103% x 3 x 3

Front Squat – 78% x 3 x 5 / follow each set with 3 box jumps

2

CF Conditioning:

(a) Front Squat 1 – 1 – 1 – 1 – 1 @ ‘max for the day’ efforts

rest

(b) 5 rounds:

Run 400m

15 Bench press @ 60/35kg

Notes:

• If doing both 1 and 2 today – choose the front squats from 1 section only.
• Those of you that are doing the open, make sure you get your scores from Workout 12.1 in by today.

1

Skill and Strength:

Snatch – Max for the day

Clean & Jerk – Max for the day

Front Squat – Max for the day

Pull Ups – 3 sets x max reps (strict)

Good Morning’s – 3 sets x 10 reps

2

CF Conditioning:

Games WOD 12.1

AMRAP in 7min

- Burpee

Notes:

• end of burpee is to a point of contact 6″ above extended arm height.
• Enter your scores to the games site guy’s and I will validate them.

1

Skill and Strength:

“Rest day”

2

CF Conditioning:

(a) Hang Power Clean – Technique and Skill development

rest

(b) AMRAP in 20mins:

7 Thursters @ 60/40kg

14 Swings @ 24/16kg

Notes:

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

• Inov8′s are in for those of you that ordered some guy’s.
• We have some new lines of swag that have just arrived also. Guy’s Tee’s and Girls Tanks. Hit me up if you want some.

1

Skill and Strength:

Jerk – max for the day; 80% x 1 x 3

Muscle Snatch – 70% x 2 x 3

2-Position Snatch (floor, mid-thigh) – 60% x 3 sets

2-Position Clean (floor,mid-thigh) – 60% x 3 sets

Push Press – 75% x 5 x 4

2

CF Conditioning:

“Active recovery/rest day”

Notes:

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

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.