CrossFit Sydney "Focus"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au




CFHQ WOD

For Time

21-18-15-12-9-6-3 reps of:

Handstand push-ups

L-pull-ups


record time taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

Foul if you loose distance on each round.

Foul = 2 min max rep Burpees

STRENGTH WOD

Snatch
75%x2->80%x1->85%x1->83%x1->80%x1

C&J
75%x2->80%x1->83%x1->85%x1->83%x1->80%x1

RDL
58%(of BSquat)x8x4

For Time
8 Kipping Pull ups
8 GHD Sit Ups


Ongoing Incremental Progression

The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,Do the Training,Experience the Effect!
CrossFitSydney