SATURDAY

 WHAT…

WHAT…

*CrossFit Health

Saturday

Deload

9/11 Memorial Wod

“The Towers”

Pair Up amrap 20

100 Kb Swings (32/24)

100 Push Presses (95/65)

100 Burpees

43 Dumbbell Box Step Overs (50/35)

70 Cal Row

*CrossFit Performance

Saturday

4 Rounds

12 Bulgarain Split Squats

12 Bench Press

12 Sarm Rows

12 Cross Leg Alt Press

12 Sarm Pulls

3rft:

7- Power Cleans 155/105

40- Air Squats

14- HSPU

20- Cal Row

Friday Funday

 I remember the first time I dropped a snatch on my head. I was 20, in the back room at mingara with my mate. We maxed out at 75kgs and I tweaked my elbow pretty bad and both knees hit the ground on the lift.  From there to here was simple. Not easy, but simple. Do the right movement one thousand times. Do it light. Do it right. 2016 nationals was also a less than enjoyable experience such as those first so called 'heavy' lifts back at mingara. But it was clean and it was the best I could do for me on that day, at that time, in that moment.  Besides all that, In its' entirety I adore lifting. Im at peace. Im dancing the only dance l know. 

I remember the first time I dropped a snatch on my head. I was 20, in the back room at mingara with my mate. We maxed out at 75kgs and I tweaked my elbow pretty bad and both knees hit the ground on the lift. 
From there to here was simple. Not easy, but simple. Do the right movement one thousand times. Do it light. Do it right. 2016 nationals was also a less than enjoyable experience such as those first so called 'heavy' lifts back at mingara. But it was clean and it was the best I could do for me on that day, at that time, in that moment. 
Besides all that, In its' entirety I adore lifting. Im at peace. Im dancing the only dance l know. 


*CrossFit Health

Friday

Push Press

5x1 start 87.5%

7-5-3-2-1

 

Amrap 12mins

20 Air Squats

15 Wall Ball

10 Clean

5 Strict Pullup

10 Kipping Pullups

15 KB Swing 32/24 or HD


*CrossFit Performance

Friday

Complex x 6 (13mins)

Clean Pull

Full Clean

Double Split Jerk

 

Pairs

30 Thrusters 115/85

30 Chest to Bar

30 Burpee O Partner

45 Cal Bike

30 Thrusters 115/85

30 Chest to Bar

30 Burpee O Partner

45 Cal Row

30 Thrusters 115/85

30 Chest to Bar

30 Burpee O Partner