TGIF

WORKOUT OF THE DAY

STRENGTH

5 sets of:

3 Snatch Push Press + 2 Overhead squats

CONDITIONING

A. Shoulders circuit

4 rounds of:

:20 second battle ropes

rest 20-30 seconds

:40 second Handstand hold or <

rest 20-30 seconds

40m Double overhead kettle bell walk

rest 20-30 seconds

B. Mid-range workout

7 minute AMRAP

10 Power snatches 35/22.5kg

5 Burpees over bar

15 Pull-ups

 

NEWS AND EVENTS

  • The 9am SATURDAY WORKSHOP is cancelled this week.  There will be an 8am class only.
  • Good luck to all of our GEO athletes doing the Spartan Race tomorrow at Homebush
  • Bunnings, Liam and Reace will be heading to CrossFit Huey in Ulladulla tomorrow to help our friend Mel run the Masters League ACT competition

Published by Wilsy

Crossfit Coach

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