Thursday 30.10.14

Nick with a Burpee penalty for lateness!! #respect #burpees #adaptcf Just because your from out of town doesn't mean you get out of burpee penalty for rockin' up late! @adaptcrossfit #weloveburpees #crossfit #byronbay #wontbelateagain

Nick with a Burpee penalty for lateness!! #respect #burpees #adaptcf Just because your from out of town doesn’t mean you get out of burpee penalty for rockin’ up late! @adaptcrossfit #weloveburpees #crossfit #byronbay #wontbelateagain

A: 20 mins to establish max weight for the following complex:

  • power clean
  • hang clean
  • 2x front squat
  • 1x push-jerk

B: Team Series Event 9 – Teams of 2

Complete as many reps as possible in 10 minutes of:
(Each athlete performs as a relay)

  • 9 burpee box jumps @ 20″
  • 9 squat cleans
    Then, each athlete performs as a relay:
  • 12 burpee box jumps
  • 12 squat cleans
    Then, each athlete performs as a relay:
  • 15 burpee box jumps
  • 15 squat cleans
    Etc., adding 3 reps to each exercise, each round

RX weights: 70/50kg

FF weights: 40/25kg

Coaches notes

The box jump height is a set 20″ box (nothing lower) Step-ups are allowed. As in the team series the standards for a box jumps mean that your heels to not have to be completely on the box (you do however need to stand up to a fully extended position on the top of the box)

Post loads and reps to comments.

Open Gym hours on Saturday

As we’ve dropped back to 3 sessions on a Saturday morning we’ve also cut back Open gym hours.

Open gym hours on Saturdays are from 6am and 10am (which is still 4 hours and more than enough time for you to work on what you need to…)