Monday 20th May, 2013

Hi Guys,

Some house keeping first...
This week is the 2013 CrossFit Regionals, which means every CrossFit desperado will be down in Wollongong from Friday till Sunday! The box will be closed from Thursday lunch time until Monday morning. (No Thursday afternoon, Friday or Saturday Classes). Sorry for inconvenience but it is impossible to find coaches, they are all in Wollongong.

A) Strength:
Push Press 1RM

B) Conditioning:
7min AMRAP:
        3,6,9,12,15....
        Thrusters 50/30kg
        Chest to Bar Pull-Ups

Weightlifting:

This block of weightlifting is MORE volume... PLEASE have your percentages worked out BEFORE the class starts.
You will have no time to stuff around in these classes.

• Block snatch pull + snatch (mid-thigh):
  65% x 2(1+1) x 3,
  70% x 2(1+1) x 2
• Block clean pull + clean (mid-thigh):
   65% x 2(1+1) x 3
   70% x 2(1+1) x 2
• Clean deadlift to knee + clean pull:
  65% x 3+1 x 3,
  70% x 3+1 x 2
• Front Squat:
  60% x 3 x 2
  65% x 3 x 2
  70% x 3 x 2
  
  
  Following the trend of fashion... This one is for the girls,
  These are my fav sunnies...