Friday February 9th

Mains Olympic Total Snatch Clean + Jerk   Must be squat variations   RookieFit Front squat 4 sets of 6 reps Push press 3 sets of 10 reps Ring rows 4 sets of 8 reps   Core work.

Thursday Feb 8th

5 Rounds Minute 1: 10 x Strict Ring dips Minutes 2: 8 x 1 arm row (each side HEAVY!) Minute 3: 30m sandbag carry Minute 4: Rest   Remaining Time: Mobility work

Wednesday February 7th

Mains Deadlift Quality heavy single. small jumps in weight. Workout 7 rounds for time of: 14 dumbbell deadlifts 14 alternating dumbbell shoulder presses Men: 22.5kg dumbbells Women: 15kg dumbbells   RookieFit Every 5 minutes start a new round x 3 Row 300m Run 200m 20 squats   Mobility work.

Tuesday February 6th

Mains Strict pull-up 5-5-5-5-5   Workout Run 1.6km 150 double unders 10 Rounds Cindy   RookieFit Skill Deadlift 8 minute AMRAP 10 d/b deadlifts 10 straight arm burpees (step over d/b)   Core work.  

Monday Feb 5th

Mains Front squat 6 sets of 3 reps 18-12-6 Db snatch Db front squat Db push press single arm only 22.5/15kg   RookieFit 4 Rounds 1 minute – Cal row 1 minute –  Db push press 1 minute –  Squats 1 minute – Rest

Mains Five rounds for time of: Run 1km 200 meter Farmer carry 50m D/B Waiter walk Right arm 50m D/B Waiter walk Left arm   RookieFit Amrap 16 minutes   Run 200m 100 meter Farmer carry 50m D/B Waiter walk Right arm 50m D/B Waiter walk Left arm

http://crossfitna.com.au/2018/02/02/13294/

Friday February 2nd

Mains Overhead squat 3-3-3-3 Deadlift 5-5 Standing Alternating D/B Press (strict) 14-14-14   RookieFit Deadlift 10-10-10 Back squat 8-8-8 Upright row 12-12-12 Bicep curls 3 x 8reps

Thursday February 1st

For 20 minutes: Work on 1-2 skills. Mobility: Hips, Feet, Lats

Wednesday January 31st

Mains Skill Rope climb Workout 4 Rounds 0-2: 400m row 2-4: 400m run 4-6: 4 Rope climbs 6-8: Rest Bring long socks!!!! RookieFit  12 minute AMRAP 10 Front squat 50 Skips

Tuesday January 30th

Mains 17.1 10-20-30-40-50 D/b snatch @ 22.5/15 15 Burpee box over @24/20 Time cap: 20 minutes   Ring rows 4 x 8 reps 1 Arm row 3 x 8 reps   RookieFit Intervals 4 Rounds 0-2 – Run 200m 2-4 – Row 250m 4-6 – Rest