A. Bench Press
4 x 12-15 reps

B. Five cycles of Dumbbell Complex:
Push-up>Single arm row (left +right)>Muscle Clean>Strict Press
*Perform max rounds, incrementing the push-up by 1 rep on each round.

Check out this video – 15 years of training. So awesome!!!

A. Clean (Power or Squat)
EMOM x 4 minutes:
1 every 20 seconds (maintain light load)
Rest 1 minute
EMOM x 4 minutes:
1 every 30 seconds (maintain moderate load)
Rest 1 minute
EMOM x 10 minutes:
1 every 60 seconds (build in load)


B. In teams of three
As many calories as possible in 8 minutes:
75 Strokes on Bike
20 Air Squats
Rest
*Rotate in order.

A. Overhead Squats
4 x 10 @ 50% 1RM +

B. AMRAP in 8 minutes:
10 Alternating Dumbbell Hang Squat Snatch *
30 sec Plank
*Choose your own load.
*Power Snatch + Overhead Squat is allowed.

A. Pull-up 3-3-3-3-3-3-3

B. In 4 minutes:
Row 1000/900m
then, immediately into
Death by parallette facing burpees.
*Choose from 5, 3 or 1 reps as you starting point.

Each for time:
Every 3minutes, for 10 rounds:
2 Power Cleans + 2 Front Squats+ 2 Jerks
Toes to Bar
Double-unders

*This is a carry over from last Monday’s WOD where we performed these movements as an EMOM – Results here
*Use the same standards as last week with the goal of completing each block of work as quickly as possible.

30 minutes, in teams of four, complete AMRAP:
Row 200m
Run 180m
Overhead Squats x 20 20/15kg

*Scored by total meters rowed.

CrossFit – “The Foundation Is Nutrition”
Starting CrossFit back in 2009 we thought we ate well – until we realised we didn’t!! Always look to be better- Educate yourself, embracing learning and self development is all part of the journey.
Here is a CrossFit Nutritional link – 5minute worth investing.
https://www.youtube-nocookie.com/embed/WcL86Lv_jsQ

50-40-30-20-10 reps for time of:
Wall Ball 9/6kg
Kettlebell Swings 24/16kg

Photo: Deb. It is amazing being apart of Deb’s health and fitness journey. At 60 years young it is awesome to be witnessing Deb continually improving in all aspects of life.

Reminder: Lukey’s Farewell get together tonight from 6:30pm. Check Facebook members for details. We hope to see you there!!

A. Deadlift
2-2-2-2-2-2-2

B. 5 x 7 cycles:
Strict Dumbbell Complex *
*Complex:
Push-up
Single arm row (Left & Right)
Muscle Clean
Strict Press

*Aim to increment weight each round.

A. Overhead Squat 1RM
*This will be the start of our OHS Progression. Come in to establish your baseline for comparison after the progression.


B. Ten minute AMRAP:
10 Burpee Pull-ups
30 Overhead lunge 20/15kg Plate

EMOM x 30 minutes:
Min 1: Row 20/16 cal
Min 2: Max shuttle run x 12m
Min 3: Rest
Min 4: Max shuttle run x 12m
Min 5: Burpees x 10
Min 6: Rest