Category: Uncategorized

Skill.

Snatch complex. Snatch high pull + power snatch + overhead squat

Conditioning.

alternating tabata.

squat and press up.

Finisher.

accumulate 2min in a L-hold.

Well done to everyone in your achievements over the past month. Your determination and commitment is paying off. Keep it up!

JB 5rm back squat 100kg, 9 strict pull up, double under.

Mary 5rm back squat 50kg, OHS 25kg, 1rm clean 37.5kg, 3rm snatch grip deadlift 80kg

JP 5rm back squat 110kg, 1rm push press 80kg, kipping pull up’s

Claire 5rm back squat 50kg, 1st rx’d workout

Michele 1rm push press 42.5kg, 6am class

Eve 1rm push press 52.5kg, 60kg p.clean, 62.5kg clean, 5rm deadlift 100kg, fran 6.51

Paula 3rm t&g clean 46kg, 6 strict chin up’s, 3 strict pull up’s, 5 kipping pull up’s, 5rm back squat 55kg, 1rm push press pb

Grace 3rm push jerk 57.5kg, c&j 62.5kg, 3rm t&g clean 60kg

Ann Marie 5rm back squat 57.5kg

Sarah 5rm deadlift 115kg, 5rm back squat 90kg

Mark 5rm back squat 70kg, 3rm snatch grip deadlift 90kg

Laurence 2rm thruster 100kg, c&j 120kg, ‘grace’ pb

Wesley 2rm deadlift 30kg

Jonny 4 strict pull up’s

Lynne 1rm push press pb

Stuart ‘grace’ pb

Darren ‘grace’ pb

Conditioning.

‘Half Murph’

800m run

50 pull up

100 push up

150 air squat

800m run

Strength.

12min work up 5rm back squat.

Conditioning.

8min ladder 2,4,6,8 etc

Wall ball 9/6kg 10’/9′

Over the box jump 24/20

Skill.

7 sets of hang power snatch + hang snatch + overhead squat

Conditioning.

3 rounds for time

10 hang power snatch 42.5/30kg

30 double unders

10 toes to bar

Strength.

Push press

5,5,5,5,5

Conditioning.

21-18-15-12-9-6-3 ground to overhead with plate 20/10kg

Between sets do 5 handstand push up 30 double unders

Skill.

12min work up to a heavy 2 rep hang power clean.

Conditioning.

5 rounds for time

12 deadlift 70/50kg

9 hang power clean 70/50kg

6 bar jumping burpee

Strength.

2rm pause front squat (3sec pause in bottom position)

Conditioning.

10min amrap

10 push press 52.5/35kg

10 kettlebell swings 24/16kg

10 box jump 24/20

Skill.

12min establish 3rm touch & go power snatch

Conditioning.

‘Isabel’

30 snatches 60/40 (power snatches allowed)

7min time cap.