HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 3 January – 8 January

Monday
Metcon
“Nasty Girls V2”
3 Rounds for Time
50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans 80/57Kg

Aim
Strength Endurance and Fortitude

Mobility
Capsule Stretch
Frog Stretch

Tuesday
Metcon
“Celebration”
22 Cal Assault Bike
22 Burpees
22 Dumbbell Thrusters 22.5/15Kg
22 Pull Ups
-rest 5 minutes then-
22 Pull Ups
22 Dumbbell Thrusters 22.5/15Kg
22 Burpees
22 Cal Assault Bike

Aim
Lactate Threshold/Recovery

Mobility
Couch Stretch

Wednesday
Metcon
“Booster Shot”
30 Kettlebell Snatches 24/16Kg
5 Wall Walks
25 Kettlebell Snatches
4 Wall Walks
20 Kettlebell Snatches
3 Wall Walks
15 Kettlebell Snatches
2 Wall Walks
10 Kettlebell Snatches
1 Wall Walk

Aim
Back Strength, Shoulder Endurance & Focus

Mobility
Shoulder Extension Stretch

Thursday
Structure
1A) Sled March
4 x 100′
1B) Kettlebell Front Rack & Suitcase Carry
4 x 50′

2A) Seated Sled Rope Pull
4 x 25′
2B) D-Ball “Keg” Carry
4 x 50′ Each Side

Aim
Core Strength & Joint Health

Mobility
Coach’s Choice

Friday
Metcon
“Emotional”
15-13-11-9-7 Reps of:
Overhead Squats 45/30Kg
Toes to Bar

Aim
Sprint Pacing & Enthusiasm

Mobility
Half Moon Lat Stretch

Saturday
Metcon
“CrossFit Open 13.4(ish)”
10 Deadlifts 60Kg/40Kg
15 Box Jumps 24/20″
15 Deadlifts 80/50Kg
15 Box Jumps 24/20″
20 Deadlifts 100/60Kg
15 Box Jumps 24/20″
25 Deadlifts 120/70Kg
15 Box Jumps 24/20″
30 Deadlifts 140/80Kg
15 Box Jumps 24/20″

Aim
Sport Practice – 55 Days Until The Open

Mobility
Bretzel

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