Public Holiday
- 8am class only
- No CF Teens class this afternoon
A)
18.Zero
For time:
21-15-9
DB Snatches
Burpees over the dumbbell
B)
5 rounds, not for time:
20 Pushups
10 Deadlifts
...
5pm class - CrossFit Kids (no adult class or Open Gym)
7pm - Open Gym
All other classes as per the regular timetable.
(Friday public holiday - 8am only)
A)
4 minute cap:
400m Run
AMRAP
4 DB Power Cleans
(2 x 20/15kg)
4m DB Lunges
4 DB Power Cleans
4m DB Lunges
B)
2 rft:
21 OHS...
Thursday - As CrossFit Kids starts up again the 5pm session on Thursdays will be dedicated to the kids class. This year with the smaller space and the difficulty we encountered last year trying to run a kids class with other activity going on we...
Australia Day public holiday on Friday - 8am class only.
A)
Clean and Jerk
- 1 RM
B)
Front Squat
5 x 60, 70, 80%
then
5 x 2 @ 85 - 90%
https://www.youtube.com/watch?v=8fXO9cuQb7Q...
A)
Power Snatch
- 10 minutes to build to a heavy single
B)
For time:
15 Power Snatches (50/35kg)
(^ 65/50kg)
100 Double Unders
12 Power Snatches
80 Double Unders
9 Power Snatches
60 Double Unders
6 Power Snatches
40 Double Unders
3 Power Snatches
20 Double Unders
https://www.youtube.com/watch?v=VBuxFCrleG0...