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Thursday 11/1/18

CrossFit Craigieburn – CrossFit CrossFit Metcon (No Measure) A. Toes to bar workshop RX – Ensure base strength of 1+ Strict toes to bar before practising linking toes to bar Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 .Lat pull down 8-12 repetitions .Banded broomstick pulldowns with holds 5-7 […]

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Monday 8/1/18

CrossFit Craigieburn – CrossFit CrossFit Bench Press 4 sets x 6 reps @ 70% 70% of your one rep max bench press. Metcon (3 Rounds for time) B. Three sets for max reps, each against a 4-minute running clock, of: 500 Meter Row 15 Dumbbell Thrusters Max Reps of Burpees Rest 2 minutes between sets […]

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Saturday 30/12/17

“CrossFit *Lifting Class 9am **Open Gym 10-12pm  

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Friday 29/12/17

“CrossFit” A. “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (70/45)

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Wednesday 27/12/17

“CrossFit” *Open Gym 10-12pm Lifting Class 5pm CrossFit Class 6pm A. On the Minute x 5 5 Touch and Go Power Clean and Jerks *Repeat from last week, aim to improve slightly B. AMRAP 15: 15 Power Snatches 30/20 30 Double Unders 15 Wall Balls (20/24) 30 Double Unders  OR ab to bar

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Saturday 23/12/17

“CrossFit” *Lifting Class 9am *Open Gym 10-12pm

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Friday 22/12/17

“CrossFit” *Open Gym 10-12pm *CrossFit 5.30pm A. On the minute x 10 1x Squat clean thruster B. AMRAP 8 3 Thrusters 40/30 3 Toes to bar 6 Thrusters 40/30 6 Toes to bar 9 Thrusters 40/30 9 Toes to bar etc

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Wednesday 20/12/17

“CrossFit” Open Gym 10-12pm Lifting Class 5pm CrossFit 6pm A. On the Minute x 5 5 Touch and Go Power Clean and Jerks B. 5 Rounds On the 4:00 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks 60/40

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Tuesday 19/12/17

“CrossFit” A. For Time: 20 Power Snatches 50/35 20 Barbell-Facing Burpees 20 Overhead Squats 50/35 20 Barbell-Facing Burpees 20 Squat Snatches 50/35 B. Side Planks 4 sets x 30 reps 0:30′s holds per side, per set.

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Monday 18/12/17

“CrossFit” OPEN GYM 10-12PM LIFTING CLASS 5-6PM CROSSFIT CLASS 6-7PM A. Back Squat 4 sets x 6 reps @ 75% 75% of your one rep max back squat B. For Time: 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row

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