CrossFit Sydney "Strength and Body Weight"

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Contact
Andrew@CrossFitSydney.com.au







CFHQ WOD

For Time

70kg Squat clean, 15 reps
30 Toes to bar
30 Box jump, 60cm
15 Muscle-ups
17.5kg DB Push press / push jerk, 30 reps
30 Double-unders
60kg, 15 reps
30 Pull-ups
30 Burpees
100m Walking lunge with 20kg plate held overhead

Record time taken

ENDURANCE WOD

Choose ONE of the following sports:

80% for the first half, 90% for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k


STRENGTH WOD

Snatch
65% x 2 x 10

Snatch pull
85% x 5 x 5

Jerk
max for day

3 sets:
A1. Depth jump x 3
A2. GHB sit-up x 12




Body Weight and Strength

In the realm of General Physical Preparedness Training, Strength is always relative to the BW of the Trainee. The focus of a training format is to make improvements of people’s power,strength and work capacity. Training loads must be calculated in relation to the individuals Body mass.
Need Competition? Then choose your sport and apply your strength and power.
The application of that strength or power is what matters in competition and requires skill and agility. Such Aspects are rarely seen trained in Gyms.
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