Reminder: Performance Development Session Today at 0900!

As many rounds as possible in 3 minutes of:
3 Snatch-grip Deadlift, 40kg/30kg
6 Hang Power Snatch, 40kg/30kg
9 Overhead Squat, 40kg/30kg

Rest 1 minute. Repeat for 5 cycles.
Start the next cycle from where you finished your last.

Post total rounds completed to comments.

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“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 15 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.
Post loads for each exercise and total to comments.

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Reminder: Box closed for Australia Day public holiday.

For time:
Run 400m
100 Burpees
Run 400m
* for rxd complete WOD wearing your favourite pluggers

Post time to comments.

3 cycles for max reps of:
1 min of Alternate Dumbbell Power Snatch, 20kg/15kg DBs
1 min of Dips
Rest 1 minute.

Then;

“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Post reps and time to comments.
Compare “Annie” to last time here.

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In partners Front Squat as much load as possible in 20 minutes. Whilst one partner runs 400m the other accumulates as many reps as possible. The Front Squat weight is completely up to the team.

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‘Barbara’

5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between rounds.

Post time including rest breaks to comments.

Compare to last time here.

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