8:30am - CrossFit (no other classes today)
With a bar loaded to 40/30kg complete the following for time:
3 rounds of
10 Power Snatches
10 Overhead Squats
Rest 2 minutes
4 rounds of
10 Push Presses
10 Back Squats
Rest 2 minutes
5 rounds of
10 SDHP
10 Front Rack Lunges
10:00am - Open 16.5 announcement.
Heats will begin for registered...
HAPPY BIRTHDAY OZ!
*EASTER WEEKEND - Slight change to the previously announced schedule.
Friday
8.30am - CrossFit class available to all members. It would be great if you can hang around afterwards and cheer on the registered athletes who will be throwing down in the last workout for...
A)
Hang Power Clean
15-12-9-6-3-3-3
Then for time:
B)
40 Pull-Ups
and/or
C)
30 Toes-to-Bar
and/or
D)
20 Muscle-Ups
- 7 minute time cap.
- If you choose to do more than one they must be completed in alphabetical order.
i.e. BCD or BC or BD or CD.
...
The program for Saturday will simply be waves of 8 (max, unless non-registered athletes sub out the Row) every 20 minutes starting at 6am prioritising order of arrival. This includes the Barbell Free option which will be the same as 16.4, subbing Kettlebell Swings for...
