CrossFit Perth

Groups A & B

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec.

2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec.

between each rep through sets of 90%, then 30 sec.

between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

5 rounds for total working time of:

Row 250m

10 Burpees

30 Double-Unders

Rest 1:1

Group C

Every minute on the minute for 10 minutes:

1 Snatch

Increase the weight after each minute untill you reach 90%

Every minute on the minute for 10 minutes:

1 Clean & jerk

Increase the weight after each minute untill you reach 90%

For time:

Row 1000m then:

3 Rounds of:

25 Double-unders

15 Burpees

Run 200m

Rest 1:1

Rest Day @ CrossFit Perth

We hope everyone has had a good break from training and strictish nutrition! It is really important to maintain the balance and remember its what you do 80% of the time that really matters. If you find it hard to get back on the wagon after abit of time out, have a chat with one of the coaches and remember, "all that matters is what you do next"

“The 12 Days of Outlaw 2012″
For time
	Group A	Group B	Group C
1 Clean & Jerk	100/70kg	75/52.5kg	50/35kg
2 Reps	Muscle-ups	Pull-ups, KTE, Ring dip
3 Box Jumps	36/30″	30/28"	28/24"
4 Hang Squat Snatch	50/35kg	40/25kg	25/15kg
5 Bar Facing Burpees
6 Push Press	50/35kg	40/25kg	25/15kg
7 Pistols (alternating)			Box
8 Reps	T2B	KTE	KHAP
9 Wall Ball	20/14ib	20/14ib	14ib/5kg
10 Pullups	C2B		Band
11 HSPU		Abmat	Box
12 Front Squats	100/70kg	75/52.5kg	50/35kg

Mix & match as required!

Open Gym - Today 10:30-1:30pm, Oly coaching 10:45-11:15, no group classes!

Group A	Groups B & C
1) Every 15 seconds for 5:00 (21 total reps):	Bench 5 Reps @ 75%, 3 reps @ 85%, 1+ reps @ 95%
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
	3 Rounds of
2a) Bench Press: 3X10 – heavier than last week, rest 1:30	Max push-ups in 25 seconds
	Rest 60 seconds
2b) Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30	Max Strict pull-ups in 15 seconds
	Rest 60 seconds
Groups A, B & C
3 rounds for time of:
30 KB Snatches (15l/15r) A- 24/16kg, B-20/12kg, C-16/8kg
25 Wall Balls 20/14ib
Groups A & B
1a) 3XME Strict T2B – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.

Open Gym - Today 10:30-1:30pm, Oly coaching 10:45-11:15, no group classes!

Group A	Groups B & C
1) Every 30 seconds for 5 minutes (11 total reps):	Deadlift 5 Reps @ 75%, 3 reps @ 85%, 1+ reps @ 95%
1 Power Snatch @ 80% (of max Snatch any style)
2) Every 30 seconds for 5 minutes (11 total reps):	1) Every 30 seconds for 5 minutes (11 total reps):
1 Power Clean @ 80% (of max Clean any style)	1 Power Snatch @ 80% (of max Snatch any style)
Strength	Strength
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec.	3 Rounds of:
1b) 5X3 Pendlay Rows – heavy, rest 45 sec.	10 Bent row, 8 Upright row, 6 Shrug
1c) 5X3 Split Press – heavier than last week, rest 45 sec.	This is not for time, go for quality!
Groups A & B (We have swapped the rest day due to Christmas and running Wed,Thurs,Fri,Sat so if your feeling fatigued give the endurance a miss!)
Choose one…
Row: 3X1000m – rest 1:1 – 30 burpee penalty
Run: 4X800m – rest 1:1 – 25 burpee penalty
Swim: 5X100m – rest 1:1 – 20 burpee penalty
Penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 80-90% RPE.

                        Open Gym - Today 10:30-1:30pm, no group classes!

Group A	Groups B & C
BB Gymnastics
1) 5X2 Snatch from Blocks (just above knee)	Press 5 Reps @ 75%, 3 reps @ 85%, 1+ reps @ 95%
2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk	5 x 2 Hang power clean & 1 jerk
3a) 3X3 5-Step Duck Walk – a little heavier than last week
3b) 3X5 Push Press – heaviest possible
Rest 60 sec between each set, each rep is – heavy but perfect
Strength
Back Squat: 3X10 – heavier than last week, rest as needed.
Conditioning
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.

Groups A, B & C

3 rounds for time of:

40 Double-Unders

20 Pullups

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

*Rest 30 seconds.

3 rounds for time of:

40 Double-Unders

20 KBS 32/24kg

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

Merry Christmas to all CrossFitters and your families!

                        Open Gym - Today 9:30-12:15, no group classes!

Group A	Group B & C
	Back squat 5 Reps @ 75%, 3 reps @ 85%, 1+ reps @ 95%
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80%
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80%	Snatch 1-1-1-1-1-1-1 work upto 80%
Rest 60-90 sec. between each rep through sets of 90%
then 30 sec. between each rep at 80%

Groups A, B & C

4 minutes ME Burpee Box Jumps 20″

*Rest 2 minutes.

4 minutes AMRAP of:

20 BB Overhead Walking Lunges  A- 45/30kg, B- 30/20kg, C- 20/15kg

10 Ring A- Swings to Hip, B- Ring row to sternum, C Ring row

*Rest 2 minutes.

2 minutes ME Burpees

Midline

3 X 20 -  A- UB GHD Situps, L2 can be broken, L1 paralelle or abmat rest 60 sec between.

Rest Day @ CrossFit Perth

The final class for 2012, great finish to an awesome year. On behalf of the CrossFit Perth training team we wish you and your family all the best for Christmas and the New Year and look forward to a massive 2013!

Thanks Cliff & Aidan for the Dawsonator, the best rope climb, muscle-up, wallball, pull-up rig ever!

8-9 AM Oly Lifting Class Groups A & B

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Group C

5 Rounds of:

1 Deadlift, 2 Hang clean pull, 1 Power clean, 1 Front squat, 1 Jerk

Increase the weight after each set working upto 75% of 1RM

Group A, B & C

Front Squats (based off 8 Dec 12):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75%

-rest 1 minute

2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%

-rest 1 minute

3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%

"Helen"
Three rounds for time:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 metres
21 KB Swing 24/16kg	21 KB Swing 20/12kg	21 KB Swing 12/8kg
12 Pull-ups	8 Pull-ups	8 Pull-ups (band)
Compare 29 May 12

        Best times: JC 7:14 | Leewa 10:15 RX with 24kg KB

Groups A	Groups B & C
1) Every 40 seconds for 6:00 (20 total reps):	Press 5 reps @ 65%, 5 reps @ 75%, 5+reps @85%
2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension
2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.
For time:	Row AFAP in 3:30 then
7 Rope Climbs 15′	2 Rounds For time:
7 Push Press 85/50kg	12 Push-press
5 Rope Climbs 15′	12 Ring row
5 Push Press 85/50kg	10 Push-press
3 Rope Climbs 15′	10 Floor wipers
3 Push Press 85/50#	8 Push-press
Row 100 Calories	8 Bar facing burpees
1a) 3XME Strict L-Sit Pullups – rest 45 sec.	Weights for the push-press & floor wipers
1b) 3X10 Strict GH Raise – rest 45 sec.	L3-60/40kg, L2-50/30kg, L1-40/20kg

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. Yoga will recommence 2013

Skills & Drills

Muscle-ups

The Burgener Warm-up

With 8 minutes on the clock complete as many hollow rocks as possible after: 3 Rounds of: 20 reps Kettlebell twist 15 second Dumbell plank right arm 8 Good morning (for quality) 15 second Dumbell plank left arm If your not training on Sat:

"Helen"
Three rounds for time:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 metres
21 KB Swing 24/16kg	21 KB Swing 20/12kg	21 KB Swing 12/8kg
12 Pull-ups	8 Pull-ups	8 Pull-ups (band)
Compare
Best times:

Group A

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.

1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec.

1c) 4X5 Split Press – heavier than last week, rest 45 sec.

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Groups B & C

Bench press 5 reps @ 65%, 5 reps @ 75%, 5 + reps @ 85%

Complete as many rounds as possible in 25 minutes of:

Run 400m

2 Rope climb ascents 15ft or 8 strict pull-ups & 8 KTE

10 Overhead box step-up, 20/15kg

Rest 30 seconds between each round

Group A

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds

2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec

3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Back Squat: 3 X 10 Reps – heaviest possible each set, rest as needed.

Group B & C

Back squat 5 Reps @ 65%, 5 Reps @ 75%, 5 + Reps  85%

Duck walk  5 Sets of 10 steps (rest 90 sec between)

4 round Tabata of:
Complete 2 cycles of…
Group A	Groups B & C
4 round Tabata of: Row for Calories *Rest 1 minute.	4 round Tabata of: KB Sumo-deadlift high-pull 28/20kg *Rest 1 minute.
4 round Tabata of: Max Burpees *Rest 1 minute.	4 round Tabata of: Burpees *Rest 1 minute.

Group A

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80%

2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80%

Rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Group B & C

Deadlift  5 Reps @ 65%, 5 Reps 75%, 5 + Reps @ 85%

Hang power clean 1-1-1-1

Groups A, B & C
“Elisabeth” (Games version)
21-15-9 reps for time of:
	Group A	Group B	Group C
Power Cleans	60/45kg	45/30kg	30/20kg
Ring Dips		Jumping	Fixed

Group A Midline
Accumulate 4 minutes of L-Sit Holds.

Rest Day @ CrossFit Perth

Group B & C

Snatch.1-1-1-1

Clean and Jerk.1-1-1-1

Fran 21, 15, 9 reps of:
	RX	Group B	Group C
Thruster	42.5/30kg	30/20kg	20/15kg
Pull-ups		Band	Jumping

Group A

15 minutes to establish a 1RM Snatch.

15 minutes to establish a 1RM Clean and Jerk.

Front Squats (based off 121101):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%

-rest 1 minute

2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%

-rest 1 minute

3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%

3 rounds for time of:

50′ Prowler Push 115/80kg (high handle)

50 Double-Unders

50′ Prowler Push 115/80kg (low handles)

5 Hang Power Cleans 100/70kg

Group B & C

Dumbell bench press - 5 Reps @ 50%, 5 Reps @ 60%, 5 Reps @ 70%

Dip - 5-5-5-5 Increase the weight after each set, dont go to failure till the last, heavier than last week.

Group A

1) Every 45 seconds for 7:30 (22 total reps):

2 reps Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100%

	Group A,B,C
4 rounds for time of:
	Group A	Group B	Group C
90m Shuttle Run
15 Reps	C2B Pull-ups	Ring row	Ring row
60m Shuttle Run
15 Push Press	52.5/35kg	Push-ups	Push-ups
30m Shuttle Run
Rest 1:1

Group A
1a) 3XME UB T2B – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

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. Yoga will recommence 2013

Skills & Drills Good mornings, hollow rock GHD Hip/back ext, back ext	Deadlift 5 reps @40%, 5 reps @50%, 5 reps @60%
Or
Mobalise 15 minutes	5 Rounds of:
	10 Sit-ups, 8 Good morning, 10 Hollow rock, 8 Back extension,
Active recovery either:	If your not training Saturday
20 minute jog or 40 minute spin	Fran: 21, 15, 9 reps of:
Swim 15 laps easy any style. Then mobalise.	L3 42.5/30kg, L2 30/20kg, L1 20/15kg

Group A

Power snatch 1-1-1-1

Dumbell press 5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%

Split press 3 x 5 reps rest 45 secs between

1 Rounds of 2 mins work followed by 2 mins rest

Row for calories, Double-under, Run shuttle 20m, Lunges

Group B

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.

1c) 4X5 Split Press – heavier than last week, rest 45 sec.

Conditioning

Run: 3X800m – rest 1:1

25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Group A

Clean & Jerk 1-1-1-1-1

Front Squat: 5 Reps @ 40%, 5 reps @ 50%, 5 reps @ 60% of back squat weight

Group B

1) 7X1 3reps Position Snatch (low to high) – heaviest possible, rest 60 seconds

2) 7X1 3reps Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

1) Back Squat: 1X8 reps @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

2) Front Squat: 7X2 reps @ 70% – rest exactly 40 seconds

Groups A & B

8 minute AMRAP of:
	Level 3	Level 2	Level 1
8 Ring Dips	Ring dips	Jumping ring dips	Dips
16 KBS	32/24kg	28/20kg	20/16kg

The Outlaw Open Final WOD
For time
	Level 3	Level 2	Level 1
20 Hang Squat Snatches	52.5/35kg	40/25kg	25/15kg
50 Reps	Double-unders	1-10 DU-Skip	150 Singles
30 Thrusters	2 x 24/16kg	2 x 20/12kg	15/8kg
50 Reps	Double-unders	1-10 DU-Skip	150 Skip
40 Reps	T2B	KTE	KHAP
20m Burpee Broad Jumps
40 BB Step-Ups 20"	52.5/35kg	40/25kg	No weight
50 Reps	Double-unders	1-10 DU-Skip	150 Skip
30 KB Snatches	2 x 24/16kg	2 x 20/12kg	1 x 16/8kg
50 Reps	Double-unders	1-10 DU-Skip	150 Skip
20 Reps	Bar muscle-ups	Pull-ups C2B	Pull-ups
		Ring-dips	Ring-dips
*Strict 20 minute time limit, score is the moement and rep you reach.

Rest Day @ CrossFit Perth

7-8 & 9-10 = CF Total or Find 1 RM Snatch & C&J 8-8:30 & 10-10:30 Metcon So either CF Total or Oly lifting and or a just metcon its your choice.
Group A	Group B
CF TOTAL	3 attempts to establish a 1RM Snatch.
1 Rep Max Back squat	3 attempts to establish a 1RM Clean & Jerk.
1 Rep Max Press
1 Rep Max Deadlift	Front Squat.
	15 minutes to establish a 1RM

For time.
	Level 3	Level 2	Level 1
30m Farmers Carry	2 x 60/45kg	2 x 45/20kg	2 x 32/20kg
40 HSPU		Abmat	Box
30m Farmers Carry	2 x 60/45kg	2 x 45/20kg	2 x 32/20kg
30 HSPU		Abmat	Box
30m Farmers Carry	2 x 60/45kg	2 x 45/20kg	2 x 32/20kg
20 HSPU		Abmat	Box

Group A	Group B
Bench press	1) Every 45 seconds for 7:30            (22 total reps):
5 reps @ 75%	2 Reps of Banded Deadlifts
3 Reps @ 85%	50% Bar Weight + 20% Band Tension
1 + Rep @ 95%	The bar should be loaded with 50% of the 1RM Deadlift.
	Band tension should equal 20% of 1RM at the top of the lift.
2) Dip	2) Bench Press:
3, 3, 3, 3, 3 Increase they weight after each set, dont go to failure till the last.	1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100%
	Rest 90 sec between
Conditioning	Conditioning
Every even minute for 10 minutes:	Every even minute for 10 minutes:
5 Clean & 5 Ring row	3 Clean & Jerks (full squat) @ 80%
Every odd minute for 10 minutes:	Every odd minute for 10 minutes:
15 Burpees	15 Burpees
	Core
	1a) 3X25 UB GHD Situps – rest 45 sec.
	1b) 3X15 Reverse Hypers – med/heavy, rest 45 sec.

                            Congrats Luke, all that hard work payed off!

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. Yoga will recommence 2013

Skills & Drills	If your not training Saturday
Pose running	AMRAP in 20 Minutes
Kipping pull-ups	40 metre Farmer walk
Double-unders	2 x 45/32.5kg | 32.5/20kg | 20/15kg
	21 Wallball
Active recovery either:	15 Hang power snatch
20 minute jog or 40 minute spin	9 HSPU
Swim 15 laps easy any style. Then mobalise.

Endurance		Strength
Run: 4X400m		Press
Rest 2:1		5 reps @ 75%
25 burpee penalty for		3 reps @ 85%
every set that deviates		1 + reps @ 95%
+/- 5 sec. from the fastest set.
Burpees to be done at the completion.
Power & Speed
1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch
@ 70% (of max Snatch any style)
2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean
@ 70% (of max Clean any style)
Then
1a) 4X3 3 Stop Snatch Pulls rest 45 sec
1b) 4X5 Hang Clean Hi-Pulls – heavy rest 45 sec
1c) 4X5 Split Press –  rest 45 sec

Endurance	Strength	Power & Speed
L3-2 min Row for Cal	Deadlift	1) Back Squat:
Rest 1 minute	5 reps @ 75%	Every 30 secs for 4 mins
4 min AMRAP of:	3 reps @ 85%	1 rep @ 85% (9 total)
15 Pushups	1 + rep @ 95%	Rest 2 minutes
10 Knees to elbows		EMOM for 4:00 mins
Rest 1 minute		1 rep @ 90% (5 total)
4 min AMRAP of:		2) 5X3 Front Squats
15 Jump Squats 20/15kg		(3 sec pause on 1st rep)
10 Pullups		heaviest possible
Rest 1 minute		Rest 60-90 secs
L3 - 2 min Row for Cal		Between each

Happy Birthday for Sunday Shell Chafin, and Baidan Tinsley, log into facebook and click here to wish Shell & Baidan a Happy Birthday!

Endurance	Squat	Power & speed
N/A	5 reps @ 75%	Every minute on the
	3 reps @ 85%	minute for 10 minutes
	1 + reps @ 95%	2 Deadlifts @ 60%

4 rounds for total reps of:
	Level 3	Level 2	Level 1
2 minutes max KB Swings	24/16kg	20/12kg	16/8kg
-1 minute rest
1 minute max Walk	Wall	Box	Standing
-1 minute rest

CrossFit Open 2013 update click here

Team Strongman Atlas stone - sealer (max burpees jump over in 60 seconds) Sled max weight - sealer (max shuttle run in 60 seconds) Farmers walk - sealer (Max double-under in 60 seconds) Tug-O-War Teams of 400kg in total Winning team is the combined total weight for the movements and reps sealer.