Huge congratulations to Marnie for her third place in the Northern Territory Weight Lifting Association Meet held at CrossFit Territory on Saturday!!
Saturday 5 Mar - 'Filthy Fifties' - Box Jump, Jumping Pull Up, Kettle-Bell Swing (16/12), Walking Lunge, Knees to Elbows, Push Press (20/15), Back Extensions, Wall Balls, Burpees, Double Unders
50 Reps of each exercise!
Compare to 13 Nov
Reminder that Intro Session is at 2pm Saturday, not 10am - just for this week.
Friday 4 Mar - 20 Min AMRAP - 15 DeadLift (40/30), 10 Back Squat (40/30), 5 HandStand PushUp
This Saturday's Intro Session will be at 2pm instead of 10am. If you know anyone who was planning on coming along please let them know - thanks!!
Wednesday 2 Mar - In 4 mins Run 400m then max reps of Wall Balls, rest 2mins. In 4 mins Run 400m then max reps Tyre Jumps, rest 2mins. In 4 mins Run 400m then max reps Double Unders
LIFT - 1RM Clean and Jerk
Score is total number of reps for Wall balls, Tyre Jumps and Double Unders
Tuesday 1 Mar - DeadLift 1-10, 1-20, 1-30
1 DL at 80-85% of your 1RM, then 10 DL's at 60-65% of your 1RM.
1 DL at 80-85% then 20 DL at 50-55%.
1 DL at 80-85% then 30 DL at 40-45% of 1RM
So it would be a good idea to work out your percentages based on your 1RM now! If you do not have a 1RM you will work up to one instead of doing this rep scheme.
If none of this makes sense to you don't worry - I will explain on the day!
Monday 28 Feb - 5 Rnds - 11 Dumbbell Thruster (15/10), 22 Dumbbell Swing (15/10), 33m Dumbbell Farmers Carry (15/10)
Imagine having Arnie watch you do a WOD - COOL!!
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