Today we will be Hosting Paul Tucker from TasGirevek who is going to impart his vast knowledge of all things kettlebell.

The two hour coaching session kicks off at 8.30am and entry is $10 per head to go to the Tasmanian Cancer Council.

Join us after at The Metz for a yummy breakfast and coffee.

This session will replace both the 7am and 8am classes.

Deadlift 3-3-3

then;

In teams of two, deadlift as much weight as possible in 8 minutes. The weight selected is up to the team, but must not exceed the weight that can be done with perfect mechanics by both team members. Each team member may complete a maximum of 7 deadlifts each time they grab the barbell, and upon dropping the barbell, must  match number of deadlifts completed with burpees before lifting again.

Post total weight lifted to comments.

‘Cindy’

As many rounds as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Post time to comments.

Compare to last time here.

*Burpee Paypay!- For those of you who have accumulated burpee fines this month today is the day to pay out!*

For time:

Row 1000 Meters

50 Kettlebell Swings 24kg (16 kg)

Run 800 Meters

Post time to comments.

7 rounds for time of:

7 Burpees

7 Pull-ups

7 Hang Cleans, 60kg (40kg)

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed 7 rounds.

Post team and time to comments.

Check out these ‘Spirit of the Games’ free downloads on the CrossFit Journal.

Spirit of the Games Part 1

Spirit of the Games Part 2

Push Jerk 1-1-1

then,

7 rounds for time of:

3 Push Jerks, 60kg (40kg)

6 Push-ups

9 Box Jumps, 24″ (20″)

Post load and time to comments.

With a continuously running clock perform one pull-up in the first minute, two pull-ups in the second minute, three pull-ups in the third minute, four pull-ups in the fourth minute etc. . . .
Continue until you are unable to complete the required repetitions in the allotted minute or until you reach 20 minutes.
If you are unable to complete the required repetitions in the allotted minute before 20 minutes has elapsed, rest for 1 minute and then resume by performing the number of repetitions from your last successful attempt and reducing the number of repetitions by one each minute thereafter until 20 minutes has been reached.