Saturday

CROSSFIT EAST ADELAIDE – CrossFit Warm-up Metcon A: Metcon (Time) 21-15-9 reps of: Deadlifts 100/75kg HSPU or Ring dips *100-75-50 double unders B: Metcon (Time) 21-15-9 Power cleans 50/35kg Burpee box jump overs *800-400-200m run C: Metcon (Time) 21-15-9 Thrusters 40/30kg Pull ups Cal on AB * 6-4-2 wall walks

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Friday

CROSSFIT EAST ADELAIDE – CrossFit Warm-up Metcon A: Metcon (4 Rounds for time) Running intervals: 3 x 400m sprint …1 min rest between each round… Then, straight into: ME 1km run B: Metcon (No Measure) In teams of two, with only one partner working at a time, partners alternate whole…

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Thursday AUSTRALIA DAY

CROSSFIT EAST ADELAIDE – CrossFit A: Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about…

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Wednesday

CROSSFIT EAST ADELAIDE – CrossFit Warm-up Weightlifting Metcon A: Back Squat (2RM) Back squats Work up to a heavy 2 for today OR 1 Burpee + 1 Squat – add 1 rep each minute for 10 mins or can you get past 10 mins? B: Metcon (AMRAP – Rounds and…

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Tuesday

CROSSFIT EAST ADELAIDE – CrossFit Warm-up Weightlifting A: Power Snatch (5RM TNG ) Or work on TNG technique for 3-5 reps Gymnastics 3 RNFT: 12 pistols (alternating) 20 Sec dish hold 2 wall walks (with 10sec Handstand Hold) Metcon B: Metcon (No Measure) 15 min EMOM: Min 1: 15/10 cal…

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Monday

CROSSFIT EAST ADELAIDE – CrossFit Warm-up Weightlifting A: Deadlift (2RM) B: Shoulder Press (2RM) Metcon C: Metcon (Time) 3 rounds for time: 25 BJ Over 25 deadlift at 50/35 25 Push Press at 50/35 D: Farmer’s Carry (400m 32/24kg)

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FRIDAY

CROSSFIT EAST ADELAIDE – CrossFit Warm-up Coaches choice Weightlifting A1: Front Squat (5 @ 85% 1RM) A2: Back Squat (10 @ same as A1) Metcon B: Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP: 10 Pull ups 10 HSPU / HR Push ups 20 Walking Lunge 200m Run

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THURSDAY

CROSSFIT EAST ADELAIDE – CrossFit Warm-up Coaches choice + broomstick snatch warmup Skill Spend 5-10 mins practicing something you need to work on! Double unders / Kipping Pullups or HSPU / T2B etc Weightlifting A: Snatch Grip Deadlift (SGDL + Sn Pull 1+1 x 5) B: Power Snatch (Build to…

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WEDNESDAY

CROSSFIT EAST ADELAIDE – CrossFit Warm-up Coches choice – may want to do some AB sprints! Metcon A1: Metcon (Time) 100 Wall Balls for time (timecap 7 min) A2: Metcon (Time) Start @ 8 mins 100 Alt DB Snatch 20/15 (timecap 7 min) B: Metcon (AMRAP – Rounds) EMOM x…

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