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Partner “Kelly”

Saturday 20.09.14 Partner “Kelly” 10 rounds 400m run – alternate running between rounds 30 Box Jumps 24/20 30 Wall Balls 10/6 partition box jumps and wall balls as needed ball must not touch the ground in between the 30 rounds – 10 burpees each to buy back in  if it does Post times and training […]

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Front squats, Good Mornings and some farmers walk

Friday 19.09.14   Kylie Lindbeck from Crossfit Base. Weightlifting ACT Comp this weekend at The X, girls start at 9am. Come and support some of the Adapt team Strength 3×10 Front Squats @60% of 1RM 3×5 Good Mornings Conditioning 5 rounds – 8 min time cap 50m Farmers Walk 24-20/16-12 5 Thrusters 42/30 10 Pistols […]

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shoulder day

Thursday 18.9.14 A: 1RM push-press B: 3x max effort (ME) unbroken (UB) push-press — if you’re getting more than 15 reps in a set  -> add more weight C: 3 rounds for time (8 min cap): 6 T2B 8 deadlifts @ 100/70kg 10 lateral bar burpees Post loads, reps, times and training notes to comments.

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Hang Snatches and Bar Muscle Ups

Wednesday 17.09.14 Strength: 3 x Hang Snatch + 2 OHS Conditioning: 15 – 12 – 9 (10 min cap) Bar muscle ups Hang snatch (50/35kg) Coaches notes: Scaling for muscle ups; 1 muscle up = 1 Chest 2 Bar – OR – 1 muscle up = 3 Pullups & 3 Pushups (but your sets for […]

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Front Squat/Back Squat sets

Tuesday 16.09.14 Morgan loving life Strength A. 3 x 4 Front Squats + 6 Back Squats @ 60% of Front Squat 1RM B1. 4×5 Strict Press rest 60 sec B2. 4×5 Strict Pullups Conditioning 5 rounds 400m run (15 Burpees if raining) 35 Squats Post loads, times and training notes to comments

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Hang Clean, Deadlifts then a little AMRAP

Monday 15.09.14 Strength: 2 x Hang cleans + 1 Front squat Heavy set of 5 Deadlift Conditioning: 8min running clock: 800m Run – then in remaining time – 5   x Power snatch (50/35kg) 10 x Pull-ups 15 x Box jumps Post loads and reps to comments.

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Max Snatch then Randy

Saturday 13.9.14 A. Snatch Max Work up to a max, this could be a new 1RM or just a heavy snatch with good form B. Randy 75 Power Snatches for time 35/25kg is RX Technique must be at the forefront today, especially as you fatigue Break up the reps, don’t be a hero Post the […]

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20 rep Back Squat & Heavy Triple Deadlift

Friday 12.09.14 Strength 20 rep Back Squat – add 2.5/5kg on previous weeks 8 mins to build to a Heavy Triple Deadlift Conditioning For Max reps – KB must not touch the ground for the first 4 mins 2 min KB Swings 24/16 2 min Goblet Swings 24/16 2 min Burpees Post loads, reps and […]

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Power Snatches, HSPU and Double Unders

Thursday 11.09.14 Always good to see a Lawler in pain. Strength Power Snatch max 3 x ME TnG power snatches @50% of above Conditioning 6 min to climb the ladder 1 HSPU/10 Double Unders 2 HSPU/20 Double Unders 3 HSPU/30 Double Unders 4 HSPU….. Post loads, rounds and training notes to comments

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3 Position C&J, then Partner AMRAP

Wednesday 10.09.14

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