REMINDER: THERE ARE 0600 AND 0900 CLASSES BUT NO 1730 CLASS TODAY.

Power Snatch
3 - 3 - 3 - 3 - 3
or
Snatch
2 - 2 - 2 - 2 - 2

then:

3 Rounds of:
In 4 Minutes
Run 400m and in remaining time do as many Pull ups as possible
Rest 1 Min

Medicine Ball Cleans

then:

7 Min AMRAP
10 Wall Balls (6kg/10kg)
10 Push Press (30kg/42.5kg)

Rest 3 Minutes

7 Min AMRAP
10 Squat Jumps
10 x 10m Shuttle Run (hand-to-ground)

Alternate between the following:

a) Strict Weighted Pull Ups: 3-3-3
b) Play with Handstand Push Up Progressions

Then:

12mins AMRAP

20 Double Unders
7 Hang Power Cleans (35kg/52.5kg)
14 Split Jump Lunges

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REMEMBER TO CHECK THE TIMETABLE TAB FOR THIS WEEKS SPECIAL CLASS TIMES DUE TO THE BOX CLOSURE FROM THURSDAY ARVO 23/5, FRIDAY 24/5, SATURDAY 25/5 AND MONDAY 27/5. HOME WOD'S WILL BE POSTED ON THESE DAYS.

Build up to a heavy 3 rep Overhead Squat

Then:

3 Rounds for time:

9-6-3 reps of

Deadlift (70kg/100kg)

Burpee Box Jumps

Rest 1min

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"Hammer"
5 Rounds - Each Round For Time:
5 Power Cleans (40kg/60kg)
10 Front Squat (40kg/60kg)
5 Jerk (40kg/60kg)
20 Pull Ups
Rest 90 Seconds

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Power Clean
5 - 5 - 3 - 3 - 2 - 2 - 1 - 1

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Muscle Up Progressions

then:

For Time:

Row 500m

3 Rounds of:
18 Kettlebell Swings (24kg/32kg)
18 Wall Balls (6kg/10kg)

100 Double Unders

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The poo face.

GOAL SETTING SESSION 11AM TODAY

Prowler Push
Tyre Flips

then:

4 Rounds for Time:
12 Box Jumps (20"/24")
24 Sit Ups with Plate (5kg/10kg)
12 Burpees

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Row 2km

Then:

8min AMRAP
Run 200m
1 Rope Climb

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Front Squat 5-5-5-5-5

Then:

"Death by Thrusters"

On the minute every minute until fail complete:
1 Thruster (15kg/20kg)
2 Thrusters
3 Thrusters
.
.
.
etc.

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“Nasty Girls”

3 rounds for time of:

50 Squats
7 Muscle-ups
10 Hang Power Cleans   (42.5kg/60kg)

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See if you can pick out Commando Steve and the big Chad McKay.

Pressing Snatch Balance
3 - 3 - 3 - 3

Snatch Balance
3 - 3 - 3 - 3

then:

7 Mins - As many reps as possible of the following sequence:
3 Snatch   (30kg/40kg)
3 Toes to Bar
6 Snatch   (30kg/40kg)
6 Toes to Bar
9 Snatch   (30kg/40kg)
9 Toes to Bar
12 Snatch   (30kg/40kg)
12 Toes to Bar
etc.....

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OMEM for 15 Mins Complete:

5 Wall Balls   (6kg/10kg)
10 Kettlebell Sumo Deadlift High-Pulls   (16kg/24kg)

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Tez the CrossFit Dog - Loves the new banner!!

AMRAP 25 Mins - In Partners:

50 Dumbbell Thrusters
50 Push Ups
50 Burpees
50 Double Unders

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Clean & Jerk

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Zulfiya Chinshanlo - 48kg Women's Category - lifted 131kg to set a new world record in the Clean and Jerk. She was 19 years old at the time.

 Overhead Squat technique and build up

Then:

“Josh”

For time:

21 Overhead squats (30kg/42.5kg)
42 Pull-ups
15 Overhead squats (30kg/42.5kg)
30 Pull-ups
9 Overhead squats (30kg/42.5kg)
18 Pull-ups

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Happy Birthday to the gorgeous Heidi for Sunday!! Hope you did your birthday burpees!!

AMRAP 16mins

14 Kettlebell Swings
16 Wall Balls
Run 400m

Finisher:
3 x 10 GHD Sit Ups

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