Friday 8/8/14 – Performance

Workout of the Day A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell External Rotations x 8-10 reps each arm @ 2020 Rest 60 seconds B. Two rounds for time of: 500 Meter Row Hand-Release Push-Up x 20 reps 24/16 kg

Saturday 17/5/14 – Competition

Note: Due to Ehren and Lindsay attending the Australian and New Zealand CrossFit regional competition there will be no Olympic Weightlifting class on Thursday night. All other classes, from Thursday to Monday, and open gym times will go ahead as

Tuesday 29/4/14 – Competition

A. Three sets, not for time, of: Wall Climbs x 2-4 reps Muscle-Ups x 3-8 unbroken reps Toes to Bar x 10-12 reps B. Four sets of: Snatch Push Press x 4-5 reps Rest as needed C. Five sets of: 32 kg Weighted Pull-Up x Max Reps Rest 20 seconds