A. Back Squat (5-3-1) (Cycle 3: Week 3)
75% x 5
85% x 3
95% x 1+

B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m
Compare to last time here.

Photo: This past year Sara had fought a huge battle with breast cancer. It is great to know she is well on her way to recovery. You are one strong and inspirational women!!

LIFT/MOVE/WORK
An online CrossFit competition- This three-event competition will include a lift, a gymnastics component, and a CrossFit AMRAP.
Select the Track which best suits your abilities.

Track 1:
1-rep-max clean, 4-minute time frame
Rest 2 minutes,

Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,

AMRAP in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm) 22.5/15kg
8 single-arm dumbbell push presses (right arm) 22.5/15kg
8 lateral burpees over the dumbbell

Track 2:
1-rep-max clean, 4-minute time frame
Rest 2 minutes,

Max pull-ups in 4 minutes
Rest 2 minutes,

AMRAP in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm) 22.5/15kg
6 single-arm dumbbell push presses (right arm) 22.5/15kg
6 burpees

Track 3:
1-rep-max clean, 4-minute time frame
Rest 2 minutes,

Max ring rows in 4 minutes
Rest 2 minutes, then,

AMRAP in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm) 15/10kg
5 single-arm dumbbell push presses (right arm) 15/10kg
5 burpees

Three x 3 minute rounds:
Min 0-1: Max reps/Cal
Min 1-3: Rest/45sec Plank
*Apply this format to Bike/Row/10m Shuttle Run

Eg. Complete max row 0-1mins. During minute 1-3 min complete 45sec plank, then rest remainder. Repeat for 3 rounds on each activity.

9 minutes on each station (3 rounds) then move onto the next.
Total 27 mins of work.

Photo: Jesse & Chloe with their Olympic Lifting Coach Barry Harden from Sunshine Coast Weightlifting Club at the All Schools Weightlifting Championships. So proud of their efforts!!

A. Increment for 10 minutes:
2 Dumbbell Snatch
5 x 15m Shuttle Runs
2 Dumbbell Push Press
5 x 15m Shuttle Runs

B. “SURPRISE”

For time:
150 Wallball 9/6kg
75 Power Cleans 60/40kg
50 Burpees

*Partition reps anyhow.

Photo: Welcome on board Daniel. In a short time we have already seen huge improvement in quality of movement. Keep doing what you are doing Daniel!!!

Partner Workout:
AMRAP in 20 minutes:
100 Cal Row
100 Cal Bike
20 x 180m Run (Alternating)
*Share work anyhow with your partner until all calories have been completed, then alternate through the run.

Photo: Who loves the bike? Tim loves the bike 😀
Partner up for some “FUN”.

A. Technique focus:
1 Power Snatch +
2 Snatch Balance +
3 Overhead Squats

B. Back Squats (3-3-3) (Cycle 3, Week 2)
70% x 3
80% x 3
90% x 3+

A. Work for 20 minutes:
Hang Power Clean + Squat Clean
*Break between reps.
*Increment or hold weight across sets.

B. For time:
50-40-30-20-10 reps:
Strict Sit-ups
Plank

Ascend for 5-4-3-2-1 minutes of :
1 x Strict Pull-ups,
1 x Wall Walk,
10 Double-unders

*Add 1-1-10 reps per round.
*Each block of work starts at 1-1-10reps
* Rest 1 minute between each block of work.

Wall Walks- Hands to contact 10″ line at wall.