CrossFit Sydney M.E.?

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD
For Time
30-20-25-10-5 reps
of
Vitual Shoveling M 20kg Plate Female 10kg Plate
Push ups

Record Time Taken


ENDURANCE WOD

Run
5x
400m 2min Recovery
10 sec bracket in Split

Cycle
4x 800m
2min Recovery

Swim
5x 200m 1min Rest
10 Bracket on Splits

C2
5x 500m 2min R
10 sec bracket splits


STRENGTH WOD

Snatch

80%x1x2
70%x1x3
80%x1x1

C&J

80%x1x5

Front/Lateral Planks
3 Rds
1 min each Plane Nil R



M.E.(Maximal Effort) Work Outs
Consolidation
7x Singles ->1-1-1-1-1-1-1
Know your Rep max?
Warm Up-> get to your Max Load.
Now complete all 7 singles with as close as possible your rep Max Load.
Rest as long as you need to get the next single.
Coping the Fail?
Not happening?
Reduce the load by 1.5kg until you make the clean single lift.
Continue your singles at the new load.