CrossFit Sydney "Progress"

CrossFit Strength & Conditioning
Try the Method
Contact
Andrew@CrossFitSydney.com.au







CFHQ WOD

Joshie
For Time
3Rds
21 DB Snatch Left
21 l Sit Pull Ups
21 DB Snatch Right


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

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

STRENGTH WOD

Power snatch
75% x 1 x 10; 1 min rest

High-hang clean & jerk
60% x 1 x 10; 1 min rest

Front squat
70% x 1; focus on speed up

GHB sit-ups - 50 total


For Time
20-15-10 reps
Box jump - above knee+
Kipping pull-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!
CrossFit