"Competitors"
a) Every 3 Mins for 10 Rounds
7 x Pause Back Squats
b) Every 5 Mins for 3 Rounds
20m x Overhead Squat Lunges (165, 115)
25 x GHD Situps
20 x Ski Cal Erg
c) Every 4 Mins for 3 Rounds
10 x Bar Muscle Ups
50 x Wall Balls
"Crossfit"
a) "Dianne"
b) 5 Rounds
1 x Legless Rope Climb
6 x Bench Press (75kg, 45kg)
1 x Rope Climb
6 x Muscle Ups
1 Min Rest Between Rounds
5 Mins Rest
3 Rounds
10 x Dips
1 x Peg Board Attempt
15 x GHD Situps
12 x Double KB Rows
20 x Band Pull Aparts
"Condition X"
a) "Cindy"
b) 8 Min AMRAP
10 x DB Snatches per arm
10 x Toes to Bar
2 Mins Rest
8 Mins x Max Cal Airdyne
c) 100 x Lying Leg Raises (with light med ball between legs)
SATURDAY 8am STRENGTH WORK & WORKSHOP
A) Every 2 min x 10 rds
1 x power snatch
1 x power snatch 2 inches from floor
1 x hang power snatch
B) Every 2 min x 10 rds
5 x front squats
WORKSHOP with Ian - Push Jerk