CrossFit Sydney M.E.?

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





CFHQ WOD

Weighted Pull Ups
Nuetral Grip
1-1-1-1-1-1-1

Record Loads

Rest as needed

ENDURANCE WOD

Run
4x200m 1min R
4x400m 3min R
2x800m 5min R

Swim
4x100m 20sec R
4x200m 30sec R
2x400m 45sec R

Cycle
4x800m 1min Back off
4x2km 2min Back off
2x4km 4min Back off



STRENGTH WOD

Snatch
80%x1x3

Clean&Jerk
80%x1x3

Pull Ups
3x Max Effort

Core
Hanging Leg Raises
3x15



M.E.(Maximal Effort) Work Outs
Consolidation

Know your max?
Warm Up-> get to your Rep Max Load.

Now complete all 7 singles with as close to your Rep Max Load as possible.
Rest as long as you need to get the next Clean Lift.
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.