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Power Cleans and a huffy puffy WOD

Monday 6.7.15 Snatch, Jerk and Clean workshops are now live in Mindbody for the 19th and 26th July, there is also a podcast released to find out more, or you can hit me up in the gym (Craig). BOOK IN NOW!! A: 12 mins to hit a max Power Clean B: 8 minute EMOM of 2 […]

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Winter Strength progress check

Saturday 4.7.15 CrossFit Football Total (re test/check) 1RM power clean 1RM back squat 1RM bench 1RM deadlift Post loads and training notes to comments on BTWB

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It’s Only 4 Minutes…Kinda

Friday 3.07.15 A: Floor Press 4×5 @60% B: Heavy Push Jerk Double (Use Rack) C: Back to Back to Back AMRAPs 4min AMRAP 5 Overhead Squat @50/30kg 25 Double Unders Rest 1 minute 4min AMRAP 5 Hang Squat Clean @50/30kg 10 Hand Release Push Ups Rest 1 minute 4min AMRAP 5 Front Squats @50/30kg 10 Burpees […]

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Rad Mega

Thursday 2.7.15 A: pull-up VOL 10 min EMOM: focus: 1-5 strict pull-ups (pronated grip) filler: 3 sit-ups + 3 push-ups + 3 squats (in any order) B: the [Rad Mega] – as so named by Sarah Lacey (Cav) For 30 mins: Every even minute (starting at 0:00): 4 snatches @ 60/40kg (or 60% of your […]

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Back Squats & a “Dead-Cindy”

Wednesday 1.07.15 A: Back Squat 4×5 @ 60% B: 12 min AMRAP “Deadlift Cindy” 1 Deadlift @ 120/90kg + 1 round of Cindy (5 pull-ups / 10 push ups / 15 squats) 2 Deadlift + 1 round of Cindy 3 Deadlift + 1 round of Cindy 4 Deadlift + 1 round of Cindy etc.. * […]

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Clean & Jerks

Tuesday 30.06.15 A: 12 mins to est. a max Clean and Jerk B: 6 min EMOM – 2 Clean and Jerks @ 80% of A C: 1RM Front Squat D: Grace @ 50% of A Post loads, and time to comments. Congrats to Ivan who PB’d twice this morning on his Front Squat and to Mike who hit […]

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Power Cleans, Deadlifts and a Partner WOD

Monday 29.6.15 It’s a Monday…. start the week right then repeat, repeat, repeat…………. A. 10 mins to find a heavy Power Clean – Touch ‘n Go UB Triple B. 12 minutes to complete: Deadift 4×5 @ 60% C. Today’s WOD is a Partner Metcon, Player 1 goes while Player 2 rests, then visa versa 12 minute […]

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Grid Saturday

Saturday 27.6.15 6am Crew taking on Race 4 Teams of 4 (preferably 2 guys + 2 girls) Substitutions: If needed athletes can tag their teammates in at any point during the workout. Scoring 1st place – 2 pts 2nd place – 1 pt DNF – 0 pts Race 1 – Pistols and Double-unders – 4 min […]

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Back Squat Singles & ME Shoulder To Overhead

Friday 26.06.15 Strength: “Back Squat 1-1-1-1-1″ The goal here is five heavy singles increasing the load across each set, depending on how your feeling on the day hitting the singles at around 90 to 95 percent is a good goal to set.  Accessory Work:  3×8 Pendlay Row 3×10 Glute Bridge WOD:  2min Max Effort Shoulder […]

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unloaded barbell work and a pause front squat double

Thursday 25.6.15 A: unloaded barbell practice – looking at the following complex: pause snatch double + 1 OH squat B: 10 mins to work up to a heavy pause front squat Post loads and training notes to comments

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