THIS WEEK WE WELCOME RANI TO OUR COACHING TEAM, HE WILL BE COMPLETING HIS LEVEL 1 CROSSFIT CERTIFICATION NEXT WEEKEND IN BRISBANE. MAKE SURE EVERYONE SHAKES HIS HAND TO MAKE HIM FEEL WELCOME. HE IS VERY EXCITED TO JOIN OUR EXPERIENCED TEAM OF COACHES AT CF 4551 🙂

A REMINDER THAT THIS WEEKS WEDNESDAY NIGHT OLYMPIC LIFTING SESSION HAS BEEN CHANGED TO MONDAY NIGHT 6PM, AS PER USUAL IT IS ALSO AN OPEN GYM SESSION.

A) Press
4-4-4

B) Snatch balance
4-4-4

C) Front squat
4-4-4

-Bar is taken from the racks for all lifts.

Post all loads for working sets to comments.

A reminder that the Saturday 7am session is the bring a friend for free session 🙂

Individually or in pairs complete,

5 Rounds for time and reps:
Run 400m
Max reps, Handstand push-ups

-Both athletes run the 400m and complete a max rep effort together.

Post time and reps completed to comments.

A) 20mins to work on the following skills:
-Rope climb, (Any variation)
-Pistols, work progressions if they are a weakness.

B) Amrap in 12mins of:
48 Single skips
12 Kettlebell floor press, 2x24kg (2x16kg)
2 Rope ascents, (15ft)

-rx’d+ 2x32kg (2x24kg) kettlebells.

Post load, rounds and reps completed to comments.

HAPPY BIRTHDAY BRUCEY!!

3 Rounds for max reps:
1min: Back squats, 60kg (42.5kg)
1min: Rest
1min: Calorie row
1min: Rest
1min: Power cleans, 60kg (42.5kg)
1min: Rest

-Bar must be taken from the deck for back squats.
-One bar, one load for barbell stations.

Post load and total reps completed for each station to comments.

7pm Comp squad

A REMINDER THE NEW TIMETABLE STARTS FROM TODAY!!

For time:
50 Medicine ball cleans, 10kg (6kg)
25 Push jerk, 75kg (45kg)
50 Medicine ball cleans

Rx’d+ = 15kg (10kg) MBC/ 85kg (50kg) PJ

Post loads and time to comments.