CrossFit Perth

Strength	Power & Speed
Front squat	1) 10 minutes to work up to a 95%
5 reps @ 65%	Clean & Push-jerk
5 reps @ 75%
5 + reps @ 85%	2a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.
	2b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Overhead squat 5 x 3 rest 90 sec

2 Rounds of: With 6 Minutes on the clock in teams of 4 complete:

Max calories row

Max kettlebell swing L3-28/20kg, L2-24/16kg, L1-20/12kg

Total score is combined calories & half the reps of the kb swing

Rest 3 minutes between each round

Skills & Drills	Active recovery
Rope climb, full & legless	Jog 1000m
	Mobalise calves
	Row 500m @ 60% RPE
Challenge	Moalise hips & shoulders
15 Minutes to find a 1 Rep max on each arm
Turkish get-up

METCON

Partner WOD

AMRAP in 10 Minutes:

20m Wheel barrow walk

50 Leg kick

15 Rope pull-ups

Strength	Power & Speed
Dumbell Press	1) 7X1 3 Position Snatch
5 reps @ 65% rest 2 mins	(low to high) – rest 90 sec.
5 reps @ 75% rest 3 mins
5 + reps @ 85% Rest 4 mins
3 x 5 Split press

"Klepto"
4 Rounds for time of:	Level 3	Level 3	Level 3
27 Box jump/stepup	24 inch	18 inch	12 inch
Burpees	20 reps	15 reps	10 reps
11 Squat clean	65/40kg	50/30kg	30/20kg

The Health Evolution - Shoulder, Elbow and Wrist Workshop

Saturday, 8 June 2013 from 1:00 PM to 4:30 PM (WST)

@ CrossFit Perth 1/116 Winton Road Joondalup click here

Strength	Power & Speed
Deadlift	5X2 Clean & Jerk @ 80% – rest 60-80 sec.
5 reps @ 65%
5 reps @ 75%	Strength
5 + reps @ 85%	15 minutes to establish a 3RM Back Squat.
High-hang clean
5 x 3 reps rest 90 sec

Metcon Five rounds for time of: 7 L3-Muscle-ups, L2-Band bar muscle-ups, L1-Ring dips & pull-ups Run 400 meters

Well done to our newest batch of CrossFit Level 1's

We look forward to seeing Jake Saindlands in action coaching soon.

Great work Brant, Lisa, Jen, Ric & Matty!

Strength	Power & Speed
Bench press 1 Rep Max	1) 5X2 Snatch @ 80% – rest 60-80 sec.
	Not touch & go
	2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
	2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

8 Mins AMRAP 6 Reps Hang DB or KB snatch L3-32.5/20kg, L2-17.5/15kg, L1-15/10kg (even number on each arm) 8 Handstand push-ups 10 Knees to elbows

Rest 60 sec

4 Mins AMRAP 12 Reps DB or KB Single Leg Deadlift L3-20/15kg, L2-20/15, L1-12/16kg (even number on each leg) 20 Double-unders

Reminder for this Sat 11th: Due to the level 1 CrossFit Seminar at CrossFit Perth there will only be workouts @ 6 & 7am. Thanks for your patience while we facilitate the training of future CrossFit Coaches, affiliates an the growth of CrossFit in Western Australia.

"Schmalls"	Level 3	Level 2	Level 1
Run 800 me	800m	600m	400m
Then two rounds of:
Burpees	50 reps	37 reps	25 reps
Pull-ups	40 reps	30 reps	20 reps
30 One-legged squats, alt legs		Box	Box
20 Kettlebell swings	24kg	16kg	12kg
10 Handstand push-ups			Box
Then,
Run	800m	600m	400m

Strength	Power & Speed
1 Rep max Back squat	1) 4X1 Snatch @ 85% – rest 40 sec.
	2a) 4x2 Snatch balance @ 70% rest 90 sec
	2b) 4X5 1&1/4 Front Squats, rest 90 sec.

Skills & Challenge	Active recovery
Pistol squats	Swim 20 mins
	Rest 1:1
Box jump for height	Use bouys and kick boards
	Alt between upperbody & lower

3 Rounds of Max in 30 seconds
KTE Strict
Rest 30 Sec
Ring row
Rest 30 Sec
Weighted back extension
Rest 30 Sec
Over & unders
Rest 30 Sec

                                        Click here to read Cee's CrossFit Games article!

Strength	Power & Speed
1 Rep Max Power Clean	5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
	1a) 3 X ME Bench Press @ 90% – rest 60 sec.
	1b) 3 X 8 Single Arm DB Bent Over Row – heavier than last week, rest 60 sec.

Metcon Max Double-unders in 2 mins
Rest 2 mins
AMRAP in 4 mins
5 Squat clean L3-70/50kg, L2-50/40kg, L1-35/25
10 Ring dips
AMRAP in 4 mins
15 Pull-ups L3-C2B, L2-COB, L1-Jumping
20 Ball slam L3-10/8kg, L2-8/6kg, L1-6-4kg
Rest 2 mins
Row max calories in 2 mins
Score is the number of calories and reps in each portion so score should look like e.g. 50/4/3/60

Happy Birthday Steve Galvin, log into facebook & click here to wish Steve a Happy Birthday

Strength	Power & Speed
1 Rep max press	1) 5X3 Clean & Jerk @ 75% – rest 90 sec.
	2a) 5 x 3 Bent row - rest 60 sec 2b) 5X3 Weighted Strict Pullups – rest 60 sec.

5 Rounds of:

7 Push-press L3-70/50kg, L2-50/40kg, L1-35/25kg

10 Burpees

3 Rounds of:

1a) 20 sec L-hang Rest 60 sec

1b) 8 Good morning Rest 60 sec

 

Strength	Power & Speed
1 Rep max Deadlift	1) 5X3 Snatch @ 75% – rest 90 sec.
	2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
	2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.

For time	Level 3	Level 2	Level 1
Run	800m	600m	400m
20 KB swing	32/28kg	24/20kg	16/12kg
20 Plate squat	20/15kg	15/10kg	10/5kg
Run	600m	400m	200m
30 KB swing	32/28kg	24/20kg	16/12kg
30 Plate squat	20/15kg	15/10kg	10/5kg
Run	400m	200m	100m
40 KB swing	32/28kg	24/20kg	16/12kg
40 Plate squat	20/15kg	15/10kg	10/5kg
Run	200m	100m	50m

This week its 1 Rep Max attempts for Deadlift, Press, Back Squat, Bench press. Hook in and have fun!

Rest Day @ CrossFit Perth

Oly lifting 8am, Metcon 7 & 9 am

Back squat 3 reps @ 70, 2 reps @ 80%, 1 rep @ 90% Rest 3 mins

“Jackie”
	Level 3	Level 2	Level 1
Row	1000m	750m	500km
50 Thrusters	20kg	15kg	10kg
30 Pull-ups	COB	Band	Jumping
Compare 16 Feb 13
Best Times: JC 5:50 | Leewa 7:48

Strength	Power & Speed
Deadlift 3 x 1 @ 75, 85, 95% of 1RM	1) 12 minutes to establish a 1RM Jerk.
Rest 2, 3, 4 mins
Bench press 3 x 1 @ 75, 85, 95% of 1RM	2) 5 X 2 Clean from just below
Rest 2, 3, 4 mins	knees @ 75% – rest 60 sec.
METCON
Clean & Jerk Ladder 60 Sec to complete 3 Reps Clean & jerk (full squat)
With the remaining time max alt between each set, Burpees & Double-unders
Rest L3-2 mins L1-60 sec between each weight increment If you don't make 4 increments switch to lt burpees and double-unders in the same format. Score is the heaviest weight plus total reps burpee & DU
L3 - Starts at 60/40kg, 70/45kg, 80/50kg, 85/55kg, 90/60kg, 95/65kg, 100/70kg
L2 - Starts at 40/30kg, 45/35kg, 50/40kg
L1 - Starts at 25/17.5kg, 30/20kg, 35/25kg,

Happy Birthday Alicia Davey, log into facebook and click here to wish Leesh a Happy Birthday.

Thursdays are an open gym so you can come in during session time and practice skills, do a workout of your choice or follow the skill of the day. If you have been training all week and plan to do Fri and Sat stick to the skills and dont cook the goose!

Skills & Drills	Active Recovery
Pose running	Jog 15 Mins (level terrain)
	Mobalise quads, calves and hamstrings
METCON 3 Rounds of 40 sec work 20 sec rest
Weighted sit-ups for reps L3-20/15kg, L2-15/10kg, L1-10/5kg (plate must be in contact with the chest)
Rest 20 sec
Hip back extensions for reps
Rest 20 sec
Wall twist for reps
Rest 20 sec
L-hang for seconds

Bring your iphones in so we can go through some programming apps

Strength	Power & Speed
5 x 1 Push-press	10 minutes to establish a 1RM Snatch (just below the knee).
5 x 3 Push-jerk
Rest 90 seconds between each
Increase the weight after each set, 65-70-75-80%	Strength
	1a) 3 X ME Bench Press @ 85% – rest 60 sec.
	1b) 3 X 8 Single each arm DB Bent Over Row, rest 60

Strength	Power & Speed
5 x 1 Clean deadlift, 2 Hang clean pull HH, MT	1) 5X3 Clean & Jerk @ 70% – rest 90 sec.
1 Clean, 1 Jerk	2) 4X3 Snatch Balance  – rest 60 sec.
Increase the weight after each set, 65-70-75-80-85%	1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

METCON
3 Rounds for time of:
Row for calories in 60 sec
Weighted dips in 30 sec L3-20/10kg, L2-15/5kg, L1-10kg/BW
Sumo deadlift high-pull in 30 sec L3-40/30kg, L2-30/5kg, L1-10kg/BW
Rest 60 seconds
10 metre intervals in 60 sec
Plate push-ups in 30 sec  L3-20/10kg, L2-15/5kg, L1-10kg/BW
Sumo deadlift high-pull in 30 sec L3-40/30kg, L2-30/5kg, L1-10kg/BW
Rest 60 seconds
Combine total calories and reps.

Strength	Power & Speed
5 x 1 Snatch deadlift, 2 Hang snatch pull HH- MT	1) 5x2 Position snatch Snatch @ 75% – rest 90 sec.
1 Power snatch, 1 OH squat	2a) 3X3 Behind the neck Push Press          (snatch grip) –, rest 60 sec.
Rest 2 mins between each	2b) 3X2 Hang snatch Pull – rest 60 sec.
Increase the weight after each set, 60-65-70-75-80%
METCON
Three rounds, 15-12-and 9 reps, for time of: Thrusters L3-60-40kg, L2-50-30kg, L1-40-20kg Weighted Pull-ups L3-20/10kg, L2-12.5-5kg, L1 5kg/BW

Only 4 weeks till our Cecilia hits the Australian Regionals for the 4th year in a row.

Lets get behind Cee and support her, log into facebook and click here to check out Cee's updates!

Rest Day @ CrossFit Perth


                Keep an eye out for Kieran in future CrossFit & Olympic lifting comps.

                              Check out the CrossFit article in todays Sunday Times

"DT"
Five rounds for time of:	Level 3	Level 2	Level 1
12 Deadlift	70/50kg	50/35kg	35/25kg
9 Hang power clean	70/50kg	50/35kg	35/25kg
6 Push jerk	70/50kg	50/35kg	35/25kg
Mix and match weight as required
Compare 21 April 2009
Scaling is only a guide, focus on building to the next level

                                          Trainka is one of our favorite faces @ CrossFit Perth!

           Happy Birthday Dan CG, log into facebook & click here to wish Dan a Happy Birthday!

Strength	Power & Speed
Dumbell bench press: 4x8 Reps increase the weight after each set to 90% Rest 2-3 minutes.	1) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.
	2) 10X1 Deadlifts @ 75-80% – rest 45 sec.
Finisher 1 Set of max reps at your last weight

Metcon

3 Rounds of 30 sec work 30 Sec rest

Fixed Dips

Ring row

Push-ups

Knees to elbows

Finisher

Row as far as possible in 3 mins

 

Well done to everyone who came down for the Anzac WOD McDONALD & GALAGHER

1 Class 0900 - Coached by serving and former soldiers McDONALD & GALAGHER 2 Mates, 2 Heroes, 2 Rounds, 1 WOD 200m run
16 reps 24/16kg KBS
16 reps pull ups
16 reps 50/30kg front squat
200m
14 reps 24/16kg KBS
14 reps pull ups
14 reps 50/30kg front squat
200m
12 reps 24/16kg KBS
12 reps pull ups
12 reps 50/30kg front squat

Strength	Power & Speed
Oly warm & build up skills
Clean 4 x 1 rep rest 60 seconds	1) 7 X 1 Power Snatch + 1 Heaving Snatch
Snatch 4 x 1 rep rest 60 seconds	Balance + 1 OHS – heaviest possible, rest 60 sec
	2) 7 X 1 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec

Metcon

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

The plan for Anzac Day this Thursday 25th Apr

Meet @ Ocean Reef Sea Sports Club 05:30, stick around for a brew!
CrossFit Perth 09:00 For a Hero WOD
The Dome Joondalup 11:00

Strength	Power & Speed
1) Split jerk or Push-press 5 x 1 rep Rest 90 sec	1) 5X1 reps Vertical Clean from the HH + jerk, rest 90 sec
2) Split press 5 x 3 reps Rest 60 seconds	2) 3X5 reps Front Squats @ 70% (3 second
	pause on the 1st & 5th rep) – rest 90 seconds.
1a. Upright row 5 x 3 reps
1b.  Bent row 5 x 3 reps
Rest 90 seconds

EMOM for 5 minutes complete as many Weighted pull-ups as possible

The round is broken each time you decend from the bar L3-20/10kg, L2-10/5kg: L1 5/BW

Complete as many rounds as possible in 10 minutes of:

10 Push-ups

15 Squats

Run 400 metres

Strength	Power & Speed
Deadlift	Snatch
5 reps @ 40% Rest 2 mins	1) 5X1 Vertical Snatch from the HH, rest 60 sec
5 reps @ 50% Rest 3 mins
5 reps @ 60%	2) 5X5 Back Squats @ 75% – rest 2 minutes.
5 x 1 Power Snatch 1 from the HH &
1 Clean pull from just above the knees
Rest 60 sec between each

With 17 minutes on the clock complete:

"Diane"

21-15-9 reps of:

Deadlift 100/80, 80/60kg, 60/40kg

Handstand push-ups

Then with the remaining time complete as many rounds and reps as possible:

10 T2B

10 Burpees

8 Hang snatch

15 T2B

15 Burpees

8 Hang snatch

20 T2B

20 Burpees

8 Hang snatch

15 T2B

15 Burpees

8 Hang snatch

Weight for the snatch  is L3-60/40kg, L2-45/30kg, L1-30/20kg

Hang clean 1x3 reps @ 70%, 2x2 Reps @ 80%,  1 x 3 reps @ 90%

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Reps L3-Muscle-ups, L2-C2B Pull-ups & Ring dips, L1-Pull-ups & Ring dips

Hang power cleans, 10 reps L3-60/45kg, L2-50/30kg, L1-40/20kg

Strength	Power & Speed
Bench press	Oly prep
8 reps @ 45% rest  90 seconds	10 minutes to work upto 1 rep Snatch opener
7 Reps @ 55% rest 2 mins	Clean 3 reps @ 50%, 60%, 70%, 1 x 3rd
6 reps @ 65% 3 mins	pull, 1 x 2nd pull, 1 full clean & jerk
5 reps @ 75% rest 4 mins	must be perfect form before progressing to
3 Reps @ 85% rest 4 mins	the next, this is all about hitting the positions.
1 + rep @ 95%
	10 minutes to build to your 1 rep Front squat clean & jerk weight

Metcon

Complete as many rounds as possible in 12 minutes:

30 Double-unders

15 Wallball 2 for 1 20/14ib, 14ib/5kg,

10 Ring row

5 HSPU

Happy Birthday Damien Carley, log into facebook and click here to wish Damien a Happy Birthday!

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. Mobility WOD

Kill the demons

15 mins, spend 5 mins on each piece

Skills & drills

Handstand - Handstand walk

Metcon

2 Rounds for max in 45 sec:

Hollow rock

Rest 60 sec

Kettlebell twist

Rest 60 sec

Burpee pull-ups

Rest 60 sec

Thanks to everyone for calling in to let me know that a bin had attached itself to the CFP mobile! It was only there for 5km & no we don't make house pick-ups except for my neighbour where it originated while reversing out of the driveway.

Strength	Power & Speed
Press
8 reps @ 45% rest  90 seconds	5 x 2 Hang snatch, x 1 from shin @ 60%
7 Reps @ 55% rest 2 mins	5 x 2 Clean, 1 drop, 1 from low hang @
6 reps @ 65% 3 mins	60% + 1 jerk
5 reps @ 75% rest 4 mins	Rest 90 sec between each
3 Reps @ 85% rest 4 mins	Focus on perfect form, full ROM.
1 + rep @ 95%	If you are lifting on Sunday do the metcon

Metcon

AMRAP in 8 mins

12 Pull-ups

30 Kettlebell swing L3-24/20kg, L2-20/16kg, L1-16/12kg

Run 200 metres

Every time you break the kettlebell swing 5 burpees

Finisher

a) 3 x 5 Good mornings

b) 3 x Max UB Strict toes to bar

c) 3 x Max UB Handstand push-ups

Rest 60 sec between each

Strength	Power & Speed
Deadlift	Snatch
8 reps @ 45% rest  90 seconds	20 mins to work up 1rm Snatch
7 Reps @ 55% rest 2 mins
6 reps @ 65% 3 mins	If you are lifting on Sunday no metcon instead
5 reps @ 75% rest 4 mins	15 mins to work up 90% max clean & jerk
3 Reps @ 85% rest 4 mins	15 mins to work up a 1RM front squat
1 + rep @ 95%
Clean 3rd pull
5 x 2 Reps Rest 30 sec
Metcon
3 Rounds for max reps of:
60 sec work 30 sec rest
Row for calories Weighted lunge overhead Sit-ups
Ball slam
Weight for the Lunge - L3-20/15kg, L2-15/10kg, L1-10/5kg Weight for the Ball slam - L3-10/8kg, L2-8/6kg, L1-6/4kg

Click here for more information!

Hero WOD WOOD 5 Rounds for time of:

Run 400 meters

10 Burpee box jumps, L3-24", L2-20", L1-12" box

Sumo-deadlift high-pull, 10 reps L3-45/30kg, L2-35/25kg, L1-25/20kg

Thruster, 10 reps L3-45/30kg, L2-35/25kg, L1-25/20kg

Rest 1 minute

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Power & Speed	Strength
1a) Clean 1st + 2nd pull	Bench press
1x5@65, 1x3@70%, 2x2@80%, 3x1@85, 4x1@90% – rest 60-90 sec.	8 reps @ 50% Rest 60 sec
	6 reps @ 60% Rest 90 sec
1b) 5 X 3 Bench Press rest 90 sec.	4 reps @ 70% Rest 2 mins
	3 reps @ 80% Rest 3 mins
	3 + reps @ 90% Rest 4 min
	3 + reps @ 90%

Complete as many rounds, movements and reps as possible in 15 minutes of:

3 Weighted pull-ups L3-20/10kg, L2-15/5kg, L1-10kg/BW

15 Push-ups

15 metre Duck walk

9 Strict pull-ups

9 Plate push-ups

15 metre lunge walk

15 Kipping pull-ups

3 Plyometric push-ups L3 20 #, L2 12 #, L1 Clapping

15 metre broad jump

Well done our Cecilia Robinson on qualifying for the 4th year in a row for the Australian CrossFit Regionals.
Stay tuned for updates with Cee's training and progress towards the Regionals this May.

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

Goal setting and mental preperation

Mobility

Hips & Shoulders

Accumulate as much static hold time as possible in 9 minutes:

20 Sec Chin over the bar

20 Second Ring L-support

20 Second Handstand

20 Second GHD hold

Each 20 second piece must be completed prior to moving to the next.

Registration opens today & will sell out fast, don't miss out

Click here for more information and to register for the Primal Throwdown!

We are back to mystery WOD Wednesdays!

Power & Speed	Strength
Clean & Jerk	Press
7 x 1 Reps with a 3 second pause at the hang for the first 3 reps	8 reps @ 50% Rest 90 sec 5 reps @ 60% Rest 2 mins 3 reps @ 70% rest 3 mins
	3 reps @ 80% rest 4 mins
Rest 90 seconds between each rep upto 4 reps then 2 minutes between each	3 + reps @ 90%
Start at 70% and increase the weight after each set.
	3 x 2 Reps Push-press rest 60 seconds
Front Squats: 1X5 @ 75%, 1X3 @ 80%, 2X2 @ 85%, 2X1 @ 90% – rest 90 sec	3 x 1 Push-jerk rest 60 seconds

In teams of 4 (2 guys & 2 guys)

Complete as many cycles as possible in 12 Minutes of:

2 Hang clean

L3-60/45, L2-50/35, L1-40/25kg

Power & Speed	Strength
Snatch	Deadlift
7 x 1 Reps with a 3 second pause at the hang for the first 3 reps	8 Reps @ 50% 5 Reps @ 60% 3 reps @ 70%
	3 reps @ 80%
Rest 90 seconds between each rep upto 4	3 + reps @ 90%
reps then 2 minutes between each.
Start the first rep at 70% and increase the weight after each set.	3 x 2 Reps Snatch pull & 1 Rep Power snatch

For time:

20-15-10 Reps of:

Ring row & Kettlebell swing

Knees to elbows & Hollow rock

Push-ups & Prone to squat

Lunge & Squat

Run 800m

Complete the set rep scheme of each pair e.g 20 Ring row then 20 KB swing, 15 Ring row then 15 KB swing, 10 Ring row then 10 KB swing

KB swing L3 24/20kg, L2 20/16, L1 16/12kg

Rest Day @ CrossFit Perth

The 2013 CrossFit Open has come to a close, well done to those who found new goals, motivation and rejuvenation from the Open. We have seen some exceptional efforts from everyone, starting with the PB's snatches on 13.1, cyclic work rate on 13.2, Wallball bonanza on 13.3, the grip tester 13.4 and the squeeze to get to the second round of 13.5.

We are proud of the effort from each and every one of you and look forward to more events to come in 2013, registration opens for WA Camp CrossFit this week so take advantage of the early bird discount.

Click here for more info about WA Camp CrossFit

Workout 13.5

4 minute AMRAP of:

15 Thrusters (45 / 30kg)

15 Chest to bar Pull-ups

*4 minute bonus for every 90 reps (3 rounds) completed.

Happy Birthday Shaun Emerson, log into facebook and click here to wish Shaun a Happy Birthday!

1a. 5x3 reps Bent row (rest 90 seconds)

1b. 5x3 reps Dumbell bench press (rest 90 seconds)

(increase the weight after each)

For total time and reps:

3 Rounds of:

12 Ball slam L3-10/8kg, L2-8/6kg, L1-6/4kg

10 Box step-up 20 inch (alt legs)

Rest 60 seconds

Complete as many rounds as possible in 4 minutes

Turkish get-up to 5m lunge walk steps L3-24/16kg, L2-20/12kg, L1-16/8kg (alt arms after each round)

8 Burpees

Thursdays are an open gym so you can come in during session time and practice skills, do a workout of your choice or follow the skill of the day. Mobility WOD - Grind the axe, sharpen up your weakness, coaches can also help you identify what to look for!

Skille & Drills

GHD Sit-ups

GHD Hip-back extension

2 Rounds of:

AMRAP in 2 mins:

10 Hollow rock

20 Sec L-hang

Rest 1 minute

AMRAP in 2 mins: 10 V-situps

20 sec Static bridge on the rings

Rest 1 minute

Happy Birthday Tayler Macleod, log into facebook and click here to wish Tayler a Happy Birthday. Tayer has been with CrossFit Perth since she was 12 and has become like a daughter to us!

Power & Speed	Strength
Snatch 3 sec pause posn 1 - 1 x 3 reps @ 60%, 2 x 1 reps @ 70%, 3 x 1 Reps @ 85%	Press 5 reps @ 55% Rest 2 mins 5 reps @ 65% Rest 3 mins
Clean-jerk 3 sec pause posn 1 - 1 1 x 3 @ 60%, 2 x 2 reps @ 70%, 3 x 1 Reps @ 85%	5 reps @ 75% Rest 4 mins 5 + reps @ 85%
Finish each set with 1 x jerk	Thruster
Rest 90 seconds between each	2 x 3 reps @ 50%, 3 x 2 reps @ 60%
	4 x 1 rep @ 70%

For time: Row 800 metres then:

4 Thruster L3 70/50kg, L2 60/40kg, L1  40/30kg

40 Double-unders

6 Thruster L3 70/50kg, L2 60/40kg, L1  40/30kg

60 Double-unders

8 Thruster L3 70/50kg, L2 60/40kg, L1  40/30kg

60 Double-unders

6 Thruster L3 70/50kg, L2 60/40kg, L1  40/30kg

40 Double-unders

4 Thruster L3 70/50kg, L2 60/40kg, L1  40/30kg

Power & Speed	Strength
Clean pull + clean from the blocks	Deadlift
3 x 1 @ 60%, 4 x 1 reps @ 70%, 5 x 1 Reps @ 85%	8 Reps @ 40% Rest 90 seconds 6 Reps @ 50% Rest 2 mins
Rest 90 seconds between each	5 reps @ 65% Rest 3 mins
	5 reps @ 75% Rest 4 Mins
	5 + reps @ 85%

“Helen”

3 rounds for time of:

Run 400m

21 KBS 24/16kg

12 Pull-ups

Power & Speed	Strength
Snatch	Back Squat
Snatch from the blocks	8 Reps @ 40% Rest 90 sec
2 x 3 @ 60%, 3 x 2 reps @ 70%, 4 x 1 Reps @ 80%	6 Reps @ 50% Rest 2 mins 5 reps @ 65% Rest 3 mins
Rest 90 seconds between each	5 reps @ 75% Rest 4 mins
	5 + reps @ 85%

4 Rounds of:

10 Front squat L3 60-40kg, L2 40-30kg, L1 30-20kg

Run 400m

15 Burpee - + Push-up (hand release)

Rest 1 minute after each round

Rest Day @ CrossFit Perth

Happy 21st Birthday Jacob Singo, log into facebook and click here to wish Jacob a Happy Birthday!

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
61/43kg Clean and jerk, 3 reps
3 Toes-to-bar
61/43kg Clean and jerk, 6 reps
6 Toes-to-bar
61/43kg Clean and jerk, 9 reps
9 Toes-to-bar
61/43kg Clean and jerk, 12 reps
12 Toes-to-bar
61/43kg Clean and jerk, 15 reps
15 Toes-to-bar
61/43kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Turkish get-up 2-2-2-2-2-2 increase the weight after each

3 Rounds of AMRAP in 3 minutes:

Ball slam-burpee-chuck & run 15m

Hand stand 20 sec

Run 50m Backwards

Rest 60 seconds after each AMRAP.

Rest Day @ CrossFit Perth

Skills & drills

Kipping & Butterfly Pull-ups

The Illinois Agility Test

3 Rounds not for time:

4 Wall kick weighted

30 Mountain climber

10 Back extension

20 Triple or Double-unders