CrossFit Sydney "M.E.?"

CrossFit Conditioning
For Life For Sport
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Contact
Fitness@CrossFitSydney.com.au





CFHQ WOD

Front Squat
5-5-5-5-5

Record Loads

ENDURANCE WOD


Swim, Bike, Run, C2

Sprint/Recover: 3 rounds of (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest...

STRENGTH WOD

Snatch Balance +2 OHS
65%x3

Tall Snatch
35%x2x3

Pull Ups
3x Max

Hanging Leg Rises
3x15



What's an M.E. Day?

M.E. stands for Maximal Effort.

These days focus on increasing individuals relative strength through weight bearing protocols built around compound movements.

CrossFit Sydney will instruct and correct technique for the following lifts on most M.E. Days.

The Big 3 are
the Squat
Military or Standing BB Shoulder Press
the Dead Lift.

Other Slow Lifts Include

Bench Press
Front Squat
Overhead Squat
Weighted Chin Ups

Other Ballistic Lifts Include
Clean & Jerk and break downs
Snatch and break downs