Monday 27/1/14 – Performance

Note: For the Australia Day public holiday we will have a CrossFit Class at 9:30am and a Competition Class at 10:30am.

Workout of the Day
A.
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep

B.
Working in intervals of 60 seconds of work followed by 60 seconds of rest, complete 5 rounds of:
70/47.5 kg. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

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