CrossFit Sydney Olympic lifts

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD


"Micheal"
For Time
3Rds
800m Sprint
50 sit Ups
50 Back extensions

Record Time taken



ENDURANCE WOD

CFE do ONE of the following:

Swim: 500m TT recover 2 min and do 3 x 100m holding 100m pace for 500m TT

Bike: 5 mile TT recover 2 min and do 2 x 2k holding 1m pace of 5 mile TT

Run: 2 mile TT recover 2 min and do 2 x 800 holding 1 mile pace of 2 mile TT

C2: 3k TT recover 2 min and do 2 x 1000m holding 500m pace of 2k TT

Do not hold back on TT for the the pace intervals. Foul if you cannot hold pace.

Foul: 100 squats for time

STRENGTH WOD

Snatch
85%x1x4


C&J
85%x1x4

Back Squat
85%x2x3



O Lifts

The Olympic Lifts are based on the deadlift, clean, squat,jerk and snatch.

These movements are the starting point for any serious weight-training program.

In fact they should serve as the core of your resistance training throughout your life. Why deadlift, clean, squat,jerk and Snatch? Because these dynamic movements elicit a profound neurodendocrine response. That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes.
O Lifts correctly performed will give an individual all the strength development one could want.