Crossfit Sydney's Suffer 8/7&9/7

Want to try the Crossfit Method.

Then test your metal at a Suffer.
Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrosfitSydney's Suffer.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.

Contact crossfitsydney@yahoo.com.au



Sunday's Suffer

Joint Mobility
Sprint Drills

6Rds
40sec Work 20 sec Rest
KB Swing 16kg or 24kg
Club Cast
Push Press 20kg BB
Ring Push Ups

KB Snatch Prac
KB C&J Prac
KB Over Head Squat Prac

Overhead Rack Walks

Windmill with 20kg BB

3x 200m Run 1min Rest
Quality Swings

Snatch Prac
Either a Windmill or making Picking up change very difficult.

Going for a little Walk

Saturdays Suffer

Joint Mobility
Sprint Drills

3Rds
3Burpee
3 KB Swing
20m Sprint

3Rds for Time
30 KB Swings
30 Kipping Pull Ups
800m Run

L 25.29
K 20.47
To 25.53
Ti 26.13
R 20.50
N 25.10
S 28.10

3Rep Circuit
2xKB Front Squat
20kg BB Over Head Squat
End Suffer




Team on the Run


Team in Crank Mode
2nd Rd Power
3rd Rd Attrition


See You Next Week
Andrew