Tuesday 21/08/2012

Kristy sharing Michaela's pain...but not her burden.



4 Sets of:
3 Snatch Pull
+
1 Snatch High Pull
@90% of Max Power Snatch.
Rest 60-90 Seconds.

Close Grip Bench Press:
3 * 5 @ Heavy. No Missed Reps
Rest as Req'd.

21/15/9 of:
Thrusters (40/25)
Burpees

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Saturday 18/08/2012

Just a reminder.  No 9am class today.
Also no class tomorrow as we will be at CrossFit Never Quit for the Team Competition. Address is:
Unit 20, 7-9 Progress Circuit, Prestons.


Dad's 57th Birthday workout today!
Come in and enjoy the festivities.

Thursday 16/08/2012

Heavy Deadlift sets
Superset with Max HSPU sets.

It's a heavy day. Let's have fun. See you soon.

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Wednesday 15/08/2012

6 Sets of:
2 Snatch Balance @ 50% Max Squat Snatch
Rest 30 Secs
2 Hang Squat Snatch '      '
Rest 60 Secs

1 Macca's Run every 3 minutes for 5 sets.

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Tuesday 14/08/2012

2 Position Snatch - Floor and High Hang
6 Sets @ 75% of Max Squat Snatch. Rest 60 Seconds.

4 Rounds for time of:
6 Squat Clean (60/40)
12 Pushups (HR)
24 Double Unders

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Monday 13/08/2012

5 * 5 - Back Squats @ 75% of Max


On the minute for 15 minutes:
3 Bar Muscle Ups (Or scaled versions)
3 Deadlifts @ (150/100)

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Saturday 11/08/2012

'Elizabeth'
21/15/9
Power Cleans (60/40)
Ring Dips

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Friday 10/08/2012

If you missed a day this week work on it.
Alternately 5 *5 back squats @ 75%
and skill work - snatch balance. Medium weight.

Thursday 09/08/2012

Quote of the Night.
' Kristy you have a little frame' - 'No I don't, I'm a UNIT!!!' - Kristy Lee-Reid

Yes you are Kristy.


Snatch High Pull
6 * 3 reps @ 85% Max Power Snatch
Rest 60 Seconds BTW

At your own pace 4 rounds of:

ME HSPU
Rest 30 seconds
ME Ring Rows
Rest 30 Seconds
ME Burpees in 30 Seconds
Rest 60 Seconds.

Wednesday 08/08/2012

4 Sets of:
3 Strict Press
S/Set w/
3 Push Press
@ 80% of Max Strict Press
Rest 1:30 BTW


4 Sets of:
4 Front Squats
@ 80% of Max.
Rest 2:00 BTW

800m Run
Then 3 Rounds of:
10 Pullups
10 Deadlifts (80/50)

Post time and weight to comments.

Monday 06/08/2012

5 Rounds of:

1 Hang Power Snatch
4 Overhead Squats
@ 70% Max Squat Snatch
Rest 60 Seconds
ME Kipping Handstand Pushups
Rest 90 Seconds


Conditioning:
3 Rounds for time of:
5 Cleand and Jerk (70/50)
10 Pushups HR
200m Run

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Saturday 04/08/2012

Reminder that there is no 10 am class

Work up to a heavy Snatch Push Press.

Strength - 4 Rounds of:

10 Good Mornings
Rest 30 seconds
10 Strict Pullups
Rest 30 Seconds

10-1 of:
HSPU
Overhead Squats.

Post time and weight to comments.

Friday 03/08/2012

If you missed a day. Work on it.

Thursday 02/08/2012

Snatch Pull - 7 * 2 @ 100% Max Snatch.
Rest 60 seconds between sets.

4 rounds of:
4 Front Squats @ 80% of Max
rest 30 seconds
1 Minute ME Pushups
Rest 60 seconds


'Randy'
75 Power Snatch (35/20)

Post time and weight to comments.

Wednesday 01/08/2012

Freestanding Handstand Practice.
10 minutes.

6*1 Snatch Push Press
Heavy as possible per rep.


21/15/9 of:
Push Press (40/25)
Macca's Run

Post time and weight to comments.