CrossFit Perth

Coaches Update

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To the max challenge
500m Row for time:
For time: 50 Back extension Run 800m
3 Rounds of:
10 Burpees
20 Wallball sit-ups
30 Double-unders
Run 400m
2 Rounds of:
30 Kettlebell swing 32/20kg, 24/16kg, 16/12kg
30 Push-ups
Run 400m
1 Round of:
50 Back extension
Run 800m

Strength	Power & Speed
Dumbell bench press 7 Reps @ 50% rest 2 mins	1) 10 minutes to work up to a heavy but not maximal Power Clean & Push Jerk.
5 reps @ 60% 3 mins
3 reps @ 70% rest 4 mins	Strength
3 Reps @ 80% rest 4 mins	2) 4X3 1&1/4 Front Squats – heavier
3 + reps @ 90%	than last week, rest 60 sec.
Handstand push-up progressions

METCON

21-15-9 reps for time of: Handstand push-ups Pull-ups

Thursdays are an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day.

Skills & Drills	Active Recovery
Floor wipers	Spin for 20 mins alt between 80, 90 & 100
	rpm every minute on the minute, e.g.
Challenge	0- 60 sec 80rpm 60 sec - 2 mins 90 rpm,
2 Attempts of max unbroken HSPU	2 mins - 3 mins 100  rpm, 3 - 4 mins 80 rpm

Partner WOD 12-6 reps of: Hollow rock Man makers L3-15/10kg, L2-10/8kg, L1-8/4kg Sit-up ball throw 20/15ib ball Floor wipers L3-60/40, L2-50/30, L1-40/20kg

Strength	Power & Speed
Front squat	7X1 3 Position Snatch (low to high) –
7 Reps @ 50% rest 90 sec	heavier than last week, rest 90 sec.
5 reps @ 60% 2 mins
3 reps @ 70% rest 3 mins
3 Reps @ 80% rest 4 mins
3 + reps @ 90%
OH squat 1-1-1

METCON
"Nancy" 5 rounds for time of: 400 meter run 15 Overhead squat, L3-45/30kg, L2-30/20kg, L1-20/15kg

Strength	Power & Speed
DB Press	5X2 Clean & Jerk @ 85% – rest 60-80 sec.
7 Reps @ 50% rest 90 sec	Notes: Full reset between each rep
5 reps @ 60% 3 mins
3 reps @ 70% rest 4 mins	Back squat
3 Reps @ 80% rest 4 mins	1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85%
3 + reps @ 90%	– rest 1:00-2:00 between sets.
5 x 3 Push-press - rest 90 sec

METCON

AMRAP in 4 Mins

3 x 15m Sprint

8 Pull-ups

Rest 1 Min

AMRAP in 4 Mins

10m Burpee ball slam broad jump

15 Barbell Stict press L3-20/15kg, L2-15/10kg, L1-10-5kg

Strength	Power & Speed
Deadlift	1) 5X2 Snatch @ 85% – rest 60-80 sec.
7 Reps @ 50% rest 2 mins	Full reset between each rep
5 reps @ 60% 3 mins
3 reps @ 70% rest 4 mins	2a) 3X3 Snatch Pulls –, rest 60 sec.
3 Reps @ 80% rest 4 mins	2b) 3X3 Heaving Snatch Balances – rest 60 sec.
3 + reps @ 90%
Power clean 1-1-1

METCON

"Elizabeth" 21-15-9 reps of: Clean L3-60/45kg, L2-50/30kg, L1-40-20kg Ring dips

(note: this is the power clean version)

Rest Day @ CrossFit Perth



Well done to Aidan, Lisa, Jen, Lee-Anne & Shell C for pushing themselves to the limit at the Wild Card yesterday!

7 & 9 am Metcon 8am O-Lifting

20 Mins to find a 1 RM Snatch

20 Mins to find a 1 RM Clean & Jerk

For time:	L3	L2	L1
100 ft Walking lunge
50 Push-ups			Abmat
50 Double-unders		1-5	1-10
25 Knees to elbows			KHAP
5 Reps	Rope climb, 15 ft	5 x 5 Ring	row & 5 KTE
50 Box jump	24 inch	18 inch	12 inch
25 Overhead squats	30/20kg	20/15kg	15/10kg
25 Reps	L-pull-ups	Leg swing	Knee raise
50 Sit-ups
Mix and match as required