3-3-3-3-3 zercher squat + pull-ups and swings

3-3-3-3-3 zercher squat

Rest 5 min, then:

VOL training: dead hang pull-ups and swings (light)

Post loads to BTWB

#11.4 wrap up

If you missed Saturday morning's 10am throw down -yep, you sure missed a good one. Not to worry though as you can see we put some footage up on vimeo. It doesn't really do it justice but you'll get the jist of it.


Programming this week and Easter long weekend training times:

  • MON: ME LB 5×3 zercher press + VOL
  • TUE: XF
  • WED: ME UB 5×3 bench + VOL
  • THU: tech/rec/mob – preparation for CF Games WOD #11.5

Obviously with Easter next weekend a lot of people will be away. Sean will be around though and has offered to run the following sessions:

  • FRI (Good Friday): 10AM XF (CFG WOD #11.5)
  • SAT: 10AM @ the gym – XF
  • MON (Public Holiday): NO SESSION
  • TUE (Public Holiday): 10AM @ the gym (ONLY) – XF
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Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.