CrossFit Sydney "Specialization"

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




CFHQ WOD


Overhead Squat
5-5-5-5-5

Record Loads


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.

Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.

Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints

C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"


STRENGTH WOD

Snatch
(75% x 1, 80% x 1) x 3

Snatch pull
100% (of snatch) x 2 x 3

Front squat
87% x 1 x 5; follow each set immediately with 2 box jumps

GHB sit-ups
70 total


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