Sammy has done us proud again this weekend with an 11th place at The Schwartz's Challenge in Melbourne. She worked hard all weekend through 9 grueling WOD's, making light work of the heavy weights. Once again establishing herself as one of the dominating forces in the Australian CrossFit competition scene. Maybe a couple of rest days now Sam? Probably not....!Tuesday 21 Oct - 6 Rnds - 30 Sec 10m Sprint, 30 Sec Rest, 30 Sec KettleBell Snatch (24/16), 30 Sec Rest, 30 Sec WallBall, 30 Sec Rest
Sammy has done us proud again this weekend with an 11th place at The Schwartz's Challenge in Melbourne. She worked hard all weekend through 9 grueling WOD's, making light work of the heavy weights. Once again establishing herself as one of the dominating forces in the Australian CrossFit competition scene. Maybe a couple of rest days now Sam? Probably not....!
Monday 20 Oct - 10 Min AMRAP - 3 Clean & Jerk (75% of 1RM), 6 Strict Toes to Bar, 9 Burpee
Strength - Clean & Jerk
Saturday 18 Oct - 10 Rnds - 200m Row, 5 DeadLift (75/50), 4 PullUp, 3 Toes to Bar, 2 Knees To Elbows, 1 Rope Climb
Don't forget shin protection for the Rope Climb
Good luck to Sammy at The Schwartz's Challenge in Melbourne this weekend. This will be Sam's 3rd comp in 4 weeks!
Here is the link to the live feed GO SAM
Friday 17 Oct - 4 Mins - KettleBell Swing (24/16), 3 Mins - Burpee Box Jump, 2 Mins - Dumbbell PushPress (15/10), 1 Min - Weighted Jumping Squat (12/8)
Wednesday 15 Oct - 5 Rnds - 1 Forward Roll, 20 sec L-Sit Hold, 10m HandStand Walk, 20 GHD Back Extension
Well done Sammy for your 3rd place finish in Demark 3 a couple of weeks ago. Tough weekend, high level competitors, excellent result!
This WOD is for quality, not for time
Strength - Dips, PullUps, HandStand PushUps
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