WORKOUT OF THE DAY

Friday, 29 November 2019

Interested in joining and you haven’t done CrossFit before? We have a free class every Saturday at 11am. Just show up! There’s no need to sign up in advance.

Or email us here for a free consultation or to sign up for Private Elements!

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Schedule this week:
Friday – 9 and 10am only
Saturday – normal

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Part A:
Front Squat Clusters (using 5RM front squat weight or 80% of 1RM Front Squat)
2 reps, rest 10 seconds, 2 reps

Rest 2 minutes between clusters

Set 1 – 70%
Set 2 – 80%
Set 3 – 85%
Set 4 – 90%
Set 5 – 95%

Part B:
Intensity
3 rounds
10 Squat Snatch (135/95)
10 Lateral Burpee over Bar

Consistency
3 rounds
10 Squat Snatch (115/80)
10 Lateral Burpee over Bar

Mechanics
3 rounds
10 Squat Snatch (75/55)
10 Lateral Burpee over Bar