CrossFit Sydney "Specialization"

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








CFHQ WOD

For Rds
12min
AMRAP


85kg Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Record Rds complete and fractions


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.


STRENGTH WOD

Snatch pull off blocks
110% (of snatch) x 3 x 5

Jerk rack support
3 x 5 sec hold @ max weight

Back squat
80% x 2 x 6

3 sets:
A1. Back extension x 10
A2. Planks front/side - max hold; add weight if more than 1 min



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