"Competitors"
a) WOD
50 40 30 20 10 x Wall Balls
25 20 15 10 5 x Chest to Bar Pull Ups
b) 3 Rounds
10 x Front Squats (155, 105)
21 x KB Swings (24kg, 16kg)
c) 10 Mins Max Snatches @80%
"Crossfit"
a) EMOM for 5 Mins
1 x Full Snatch
1 x Full Snatch 2 inches from floor
1 x Hang Snatch
1 Min Rest
Every 90 secs for 5 Rounds
1 x Full Snatch
1 x Full Snatch 2 inches from floor
1 x Hang Snatch
1 Min Rest
Every 90 secd for 5 Rounds
1 x Full Snatch
1 x Hang Snatch
b) 3 Rounds
21 x Power Snatches (75, 55)
15 x Burpee Box Jumps
6 Mins Rest
3 Rounds
500m Row
15 x Strict HSPU
"Condition X"
a) EMOM for 30 Mins
Min 1 - 5/10 x Calorie Ski Erg
Min 2 - 10 x Box Jump Overs
Min 3 - 10 x KB Deadlifts
Min 4 - 10 x Wall Balls
Min 5 - DB Push Press
Min 6 - Rest
b) Core Work
WEIGHTLIFTING IS BACK ON 3RD OF MARCH!
After some great feedback from the members we have now moved our specific olympic weightlifting class to THURSDAY nights!
This is a great opportunity to improve your efficiency and technique in the Olympic Weightlifting movements (snatch and clean & jerk) with Commonwealth competitor Zac Adam Grgurevic.
HIGHLY RECOMMENDED FOR ALL OUR MEMBERS!
Class information:
7pm Thursday (STARTING 3rd MARCH)
Cost $25 non-members
Cost $15 for members at Schwartz's.
Goal - to develop a basic understanding of Olympic lifts, to improve the basic lifts and most of all to have fun!
We are also aiming to host an informal Weightlifting competition for our in-house members as a bit of fun, so start training and developing your lifts!
REMEMBER! We don't care if you lift 20kgs or 200kg - we care about how efficient, safe and technically correct your lift. This is fun for everyone, regardless of your strength!
