POWA!

WORKOUT OF THE DAY

STRENGTH

A. Clean and Jerk waves

1×3 at 65%

1×3 at 70%

1×3 at 75%

1×2 at 80%

Then back down

1×2 at 70%

1×2 at 80%

1×1 at 85%

1×1 90%

B. Clean Pull 4×4 at 110% of what you got to today

CONDITIONING

Power WOD

4 rounds each in pairs:

15/10 Cal Assault Bike

1 lap Burpee Broad Jumps

10 Slamballs

EVENTS AND NEWS AT GEO

  • Monday 28 January – Australia Day Public Holiday – 9.30am session only.  Come in for a mega team workout called “Sprinting Matilda”.  The workout will be technically easy so bring a friend or family member for only $10.
  • Saturday 9 February – Spartan Race at Homebush Bay
  • Friday 22 February – The CrossFit Open begins at GEO. The Open workouts will r un every Friday night and during all classes on the following Monday
  • Saturday 23 March – End of the Open Drink at the Hunters Hill Hotel

 

Published by Wilsy

Crossfit Coach

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