AMRAP in 20 minutes:
5 Wall Walks
15 Squats
50m Sandbag carry 100/45lbs
15 Squats

Today’s Olympic Weightlifting session is all about speed, precision, confidence under the bar and building stronger overhead positions.

Technique focus session-
Build in load only as quality movement allows.
A. 5-7 minutes: Snatch balance (pause in catch position)

B. 20 minutes:
Power Snatch + Hang Squat Snatch (pause in catch)

“COFFLAND”
For time:
6 minute Hang Hold (Cumulative)
Each time you drop from the bar, perform:
800m Run
30 Push-ups

Compare to last time here

Six round for time:
60 Double-unders
15 Toes to bar
10 Sandbag Squat Cleans 100/75lbs

Join Marie at 7am (currently full) lots of spots available at 8am – so take the sleep in and join us then.

partner workout

For time:
100 Dumbbell lunges 2×22.5/15kg
50 Chest to bar pull-ups
75 Dumbbell Shoulder to overhead 2×22.5/15kg
50 Strict Pul-ups
50 Dumbbell Thrusters 2×22.5/15kg

Share reps anyhow

Every 4 minutes for 5 rounds:
7 Snatch (Tough & go)
14 Toes to bar
21 Deadlifts

*Choose a weight that allows for unbroken snatch. Same weight used for the deadlifts.

Twenty rounds for time:
21 Double-unders
7 Burpees
*Row 500m (or equivalent) at 0 & 10 minutes.

This workout is the CrossFit WOD from 13 Oct 26 if you want to compare your results.

Five rounds:
8-10 Shoulder press *
20 Gorilla Rows *

*Maintain loads across rounds.

B. Tabata (8 rounds of 20 seconds work/10 second rest)
Push-ups

Photo: Happy 70th birthday to this amazing women- Gail.
70 has never looked so good!!!

For time:
10-9-8-7-6-5-4-3-2-1 Hang Dumbbell Squat Cleans 22.5/15kg
*Perform 50 Single Skips and 10 Sit-ups after each set.