Thursday 16th May 2013

Strength / Skill 1) Every minute for 3 minutes, perform: 3 Back Squat @ 55% of 1RM 2) Every minute for 3 minutes, perform: 3 Back Squat @ 65% of 1RM 3) Every minute for 3 minutes, perform: 3 Back Squat @ 75% of 1RM Conditioning 4) Complete 21-15-9 reps for time of: Power Cleans…

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Wednesday 15th May 2013

Conditioning In 30 minutes, complete as many rounds of the following, adding 3 reps to each movement each round: 3 Med Ball Push Press to target 3 Push Ups 3 Med Ball Front Squats 3 Med Ball Turkish Get Ups / Med Ball Sit Ups 3 Burpees

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Tuesday 14th May 2013

Strength / Skill 1) Alternating, every 30 seconds for 10 minutes, perform: On odd sets, perform 2 strict weighted Pull Ups On even sets, perform 2 strict weighted Ring Dips * Weights will be different for both movements, adjust accordingly. Use a dumbbell between the legs to weight the movements. Conditioning 2) Complete as many…

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Monday 13th May 2013

Strength / Skill 1) Every minute for 3 minutes, perform: 2 Squat Cleans (70% of 1RM) 2) Every minute for 3 minutes, perform: 2 Squat Cleans (80% of 1RM) 3) Every minute for 2 minutes, perform: 1 Squat Clean (90% of 1RM) or (100kg/60kg) Conditioning 4) Complete 2 rounds for time (15min time cap): 30…

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Friday 10th May 2013

Strength / Skill 1) Every minute for 10 minutes, perform: 5 Power Cleans @ 70-80% of 1RM Conditioning 2) In 15 minutes, complete as many rounds of: 5 Push ups 10 Kettlebell Swings 15 Walking Lunges  

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Thursday 9th May 2013

Strength / Skill 1) Every minute for 3 minutes, perform: 2 Overhead Presses @ 50% of 1RM 2) Every minute for 3 minutes, perform: 2 Overhead Presses @ 60% of 1RM 3) Every minute for 3 minutes, perform: 2 Overhead Presses @ 70% of 1RM 4) Work to 1RM Overhead Press Conditioning 5) Complete 1…

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Wednesday 8th May 2013

Conditioning 1) Every minute for 20 minutes: On odd minutes, complete 5 Power Cleans @ 65-75% of 1RM On even minutes, complete 7 Over the Bar Burpees 2) Every minute for 20 minutes: On odd minutes, complete 10 Kettlebell Swings 24/16kg On even minutes, complete 40 Double Unders (or max 30 seconds of skipping)

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Ballistix Hoodies

Ballistix Hoodies now available to order Order you Ballistix CrossFit hoodie before 12th May 2013. Design and order submissions can be done here: https://ballistixcrossfitsomersetwest.co.za/apparel/

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Tuesday 7th May 2013

Strength / Skill 1) For 10 minutes, on odd minutes, complete: 5 Push Press (70% of 1RM Push Press) And even minutes, complete: 5 Push Jerk (70% of 1RM Push Press) Conditioning 2) Complete the following for time: 4 Rounds of: 7 Front Squats (55% of 1RM Front Squat) 14 Box Jumps Rest 30 seconds,…

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