Hi Guys,
This Friday 23rd May there will be an information night about all the new (and very exciting changes) to becoming CrossFit Athletic Mona Vale! If you didnt see it, CrossFit Athletic also took 1st place in the teams competition at the Australian and New Zealand Regionals!
Start to get your self familiarized with the website at www.crossfitathletic.com.au and this is also where you will find our programming.
Peace,
Sion
Monday 19 May 2014
Wednesday 14 May 2014
Thursday 15th May, 2014
A) Strength:
3 x 10 Front Squats
*add 5kg from last week
B) Conditioning:
EMOTM 18mins
Min 1 – 40 Double Unders
Min 2 – 10/15 Toes to Bar
Min 3 – Rest
3 x 10 Front Squats
*add 5kg from last week
B) Conditioning:
EMOTM 18mins
Min 1 – 40 Double Unders
Min 2 – 10/15 Toes to Bar
Min 3 – Rest
Tuesday 13 May 2014
Wednesday 14th May, 2014
A) Strength:
Power Snatch + Hang Snatch
8 x 1+1
B) Conditioning:
5 Rounds for time 200m Run
15 Chest to Bar
5 Burpee over box
Power Snatch + Hang Snatch
8 x 1+1
B) Conditioning:
5 Rounds for time 200m Run
15 Chest to Bar
5 Burpee over box
Monday 12 May 2014
Tuesday 13th May, 2014
A) Strength:
Work up to a heavy set
Power Clean + Mid-Hang Squat Clean + Low Hang Squat Clean (below knees)
B) Conditioning:
For time
21 – 15 – 9
Deadlifts
400m Run
Work up to a heavy set
Power Clean + Mid-Hang Squat Clean + Low Hang Squat Clean (below knees)
B) Conditioning:
For time
21 – 15 – 9
Deadlifts
400m Run
Sunday 11 May 2014
Monday 12th May, 2014
A) Conditioning:For time
50 Box Jumps
50 Pullups
50 KB Swings (16kg)
50 Walking Lunge
50 Knees to elbows
50 Burpees
B) Conditioning:
3 x 400m Sprint
**2mins rest
50 Box Jumps
50 Pullups
50 KB Swings (16kg)
50 Walking Lunge
50 Knees to elbows
50 Burpees
B) Conditioning:
3 x 400m Sprint
**2mins rest
Thursday 8 May 2014
Friday 9th May, 2014
THE AWARDS NIGHT IS TONIGHT !!!The beach club, Collaroy. Function room starting at 7pm and awards will be given at 8pm (dont be any later then 8pm PLEASE) and if Nick McGrath gets there before you the TAB will be gone!
A) Conditioning:
AMRAP 24mins:
40 KB Swings 32/24kg
30 Overhead Plate Lunge 20/10kg
20 Toes to Bar
200m Run
A) Conditioning:
AMRAP 24mins:
40 KB Swings 32/24kg
30 Overhead Plate Lunge 20/10kg
20 Toes to Bar
200m Run
Wednesday 7 May 2014
Thursday 8th May, 2014
A) Strength:
Front Squat (AHAP)
3 x 10
B) Conditioning:
3 rounds for time
400m Run
15 Shoulder to Overhead 70/50kg
Front Squat (AHAP)
3 x 10
B) Conditioning:
3 rounds for time
400m Run
15 Shoulder to Overhead 70/50kg
Tuesday 6 May 2014
Wednesday 7th May, 2014
A) Strength:
Build to a 1 rep max
Deadlift
B) Conditioning:
EMOTM 18
min 1 –200m Run
min 2 – 5-10 unbroken chest to bar
min 3 – Rest
Build to a 1 rep max
Deadlift
B) Conditioning:
EMOTM 18
min 1 –200m Run
min 2 – 5-10 unbroken chest to bar
min 3 – Rest
Monday 5 May 2014
Tuesday 6th May, 2014
A) Strength:
Work up to heavy
Power Snatch + Hang Squat Snatch + Snatch
B) Conditioning:
AMRAP 10mins
ascending ladder of
5-10-15-20-25-30…
Wall Balls 10/6kg
5 Hang Power Clean 70/45kg
Work up to heavy
Power Snatch + Hang Squat Snatch + Snatch
B) Conditioning:
AMRAP 10mins
ascending ladder of
5-10-15-20-25-30…
Wall Balls 10/6kg
5 Hang Power Clean 70/45kg
Sunday 4 May 2014
Monday 5th May, 2014
A) Strength:
Work up to a heavy
Power Clean + 2 Front Squats + Jerk
B) Conditioning:
3 Rounds for time
400m Run
21 Burpees
Work up to a heavy
Power Clean + 2 Front Squats + Jerk
B) Conditioning:
3 Rounds for time
400m Run
21 Burpees
Friday 2 May 2014
Saturday 3rd May, 2014
A) Conditioning:
In teams of two complete
5 rounds for time
400m Run
29 Back Squats 60/40kg*no rack
In teams of two complete
5 rounds for time
400m Run
29 Back Squats 60/40kg*no rack
Thursday 1 May 2014
Friday 2nd May, 2014
A) Skill:
AMRAP in 5mins
40 Unbroken Double Unders
B) Conditioning:
AMRAP 7min
5 Deadlifts 125/80
10 Lateral Burpee Over Bar
AMRAP in 5mins
40 Unbroken Double Unders
B) Conditioning:
AMRAP 7min
5 Deadlifts 125/80
10 Lateral Burpee Over Bar
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