Tuesday 26th March 2013

Strength / Skill 1) 3 x 5 Alternating in front & behind head Presses (Heavy) Conditioning 2) In 12 minutes, complete as many rounds of: 15 Kettlebell Swings 24/16kg 10 Toes to Bar 5 Overhead Squats (60% of 1RM)

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Monday 25th March 2013

Strength / Skill 1) Work to 1RM Deadlift (Bar to start below knees) – 15min 2) Every minute on the minute for 10minutes, perform: 5 Hang Squat Cleans (60% + of 1RM) Conditioning 3) In 7min, in teams of 2, complete as many rounds of: 5 Hand Release Burpees 5 Box Jumps  

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Friday 22nd March 2013

Strength / Skill 1) Every minute for 8 minutes, perform: 5 Touch ‘n Go Power Cleans (60% of 1RM Power Clean) Conditioning 2) Complete 4 rounds for total reps of: 1min 10m Shuttle Sprints 1min Burpees 1min Sit Ups  

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Thursday 21st March 2013

CrossFit Open Workout 13.3 In 12minutes, complete as many rounds of: 150 Wall Ball Shots 20/14lbs 90 Double Unders 30 Muscle Ups * Special Tiebreak method will be used. At the completion of each set of movements (end of wall balls, end of double unders and end of muscle ups) the time will be taken…

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Wednesday 20th March 2013

Strength / Skill 1) Work to 1RM Snatch Grip Behind the Head Push Press 2a) Double Kettlebell Presses – 4 x 4-6reps 2b) Handstand Holds – 4 x Accumulate 15, 30, 45 or 60seconds of holds Conditioning 2) “Annie” – Complete 50-40-30-20-10 reps of: Double Unders Sit Ups

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Public Holiday – 21st March 2013

Public Holiday Training Schedule There will be only 1 class on Thursday 21st March. It will be at 8am. We will be doing the CrossFit Open workout 13.3 (whatever that may be) as normally planned for Thursday’s. However this will be a larger class for everyone. The class may be longer than usual, so as…

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Tuesday 19th March 2013

Strength / Skill 1) 3×3 3-position Clean Deadlift (100% of 1RM Clean) * 1st position – 2cm above the floor, 2nd position – bar below knees, 3rd position – bar above knees * Hold each position 2-3 seconds Conditioning 2) In 12 minutes, complete as many rounds and reps of: 3 Shoulder to Overhead (50%…

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Monday 18th March 2013

Strength / Skill 1) Work to 1RM Front Squat 2a) Weighted Walking Lunges – 4 x 5 reps each leg 2b) 1-Stiff Leg Deadlifts – 4 x 5 reps each leg Conditioning 3) Complete 5 rounds for total reps of: 30 Seconds Squats 30 Seconds Double Unders 30 Seconds Rest

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Friday 15th March 2013

Strength / Skill 1) Every minute for 8minutes, perform: 3 Overhead Squats at 50% of 1RM – Pause for 3 seconds at the bottom of each repetition Conditioning 2) 10 minute AMRAP of: 5 Power Cleans 65kg / 45kg 10 Toes to Bar 15 Wall Ball Shots 20lbs/14lbs  

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