Thursday 301117

Announcements

Christmas Party Time
Please register and pay at reception asap. $30pp, Dec 9th Bulimba Golf Club.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC dislocates

10 Suitcase deadlift each side

5 Goblet squats

5 Kettlebell swings

Fitness

Power Snatch + Overhead Squat (3)

Spend 15 minutes building up to a heavy but not max triple, to prepare for the workout.

FIT: Metcon (Time)

5 Rounds for time:

15 Overhead squats 50/35kg

20 Burpees

Performance

PERF: Snatch (3)

Spend 15 minutes building up to a heavy but not max triple, to prepare for the workout.

PERF: Metcon (Time)

5 Rounds for time:

10 Squat snatch 70/45kg

20 Burpees

Extra Credit

STR: Metcon (Weight)

5 Rounds for load:

10 Dumbbell rows each side

10 Teapots each side (use the heaviest kettlebell you can manage)
Log the dumbbell weight for the rows.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: