CrossFit Sydney "Consolidation"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

Cindy
20min
For Rds
5 Chin Ups
10 Push Ups
15 Squat

OR

Mary
5 HSPU
10 Pistols L/R
15 Chin Ups


Record Rds complete and fractions



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

Foul if you loose distance on each round.
Foul = 2 min max rep Burpees

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Front Squat
Heavy Single

For Time
3rds
20 Kipping Pull Ups
20 Walking Lunge



M.E.(Maximin Effort) Work Outs
Consolidation

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.