CrossFit Sydney "Specialization"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au





CFHQ WOD

Over head Squat
3-3-3-3-3

record Loads

ENDURANCE WOD

Swim: 12 min @ 95% RPE 18-19

Bike: 30min @ 95% RPE 18-19

Run: 20min @ 95% RPE 18-19

C2: 12min @ 95% RPE 18-19

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Back squat
85%x2x3

For Time
200m Row
20 Sit Ups
300m Row
30 Sit ups
400m Row
5 Burpees



Specialization

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly.

Specialization is for insects."

----Robert Heinlein