CrossFit Sydney "To Specialize"

CrossFit
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
45kg Thruster, 21 reps
800 meter run
45kg Thruster, 21 reps
400 meter run
50 Pull-ups

Record Time taken

ENDURANCE WOD


One Sport Only:

Run: 4 x 5k TT... Deviate no more then 2 min from fastest 5k. Recover 5-15 min between efforts.


STRENGTH WOD

2 Position Clean (Floor mid thigh)
75%x2->80%x2

Clean DL
105%x5x5

Front squat
75%x5->80%x4x2->85%x3x2


For Time
3Rds
10 1 arm DB OH Lunge
10 Hanging leg Rise
10GHR




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