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WOD -
Tue 16th Sep
16
Sep14

Warm Up:
5 Walk Outs/5 Candle Stick Complex/5 Burpees
4-3-2-1

A: Find 1RM High Hang Muscle Snatch
4x5 @ 85% High Hang Muscle Snatch
3x5 @ 85% High Hang Snatch Pull

B: Tabata T2B
Tabata Box Jump Overs

C:8' AMRAP
1-2-3-4-5-6-7-8-9-10.........Etc
Thrusters
Bar Over Burpees

WOD -
Sun 14th Sep
14
Sep14

The Olympic lifting cycle has finished now and there was some great PB's. Well done.
For the next 8 weeks we will be focusing on Jim Weldner 5-3-1strength program.

Warm Up:
5-10-15-20
Push Ups/DU's

A:Pull Up Challenge

B: 70%x5, 75%x5, 85%x5+
Back Squat
Shoulder Press

C: Rope Climb Tekker

D:AMRAP in 18'
450Mts Run
1 RC
20 OH Lunges 20/10Kg
10 Ring Dips
1RC
 

Second City CrossFit @ CrossFit Elviria
WOD -
Fri 12th Sep
12
Sep14

Warm Up:
4-6-8-10-15
Push Ups/DU's

A: Pull Up Challange

B: RETEST Back Squat (if not retested for 4 weeks or more)
or
4x5Rep@ 88% 1RM
TEST Max Jerk From the Rack

C:
“NANCY”
5 Rds AFAP
400Mts Run
15 OHS (42/30kg)

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