Monday 7th March 2016

OPEN 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Sunday 6th March 2016

REST DAY


Gymnastic workshop today ( still 6 places left you you want in, go online to register)http://crossfitnq.com.au/join/buy-memberships/

Saturday 5th March 2016

7:30 WOD and Open Box till 9:30am only due to powerlifting comp

Friday 4th March 2016

Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

Thursday 3rd March 2016

Technique Day

Wednesday 2nd March 2016

EMOM 10
1 snatch , you pick the load

Conditioning
21-15--9 reps for time of:
Row for calories
Thrusters, 42.5/30kg

Tuesday 1st March 2016

1. Conditioning
21-15-9:
Dead Lift, 125/85kg
Strict Ring Dips

2. Conditioning
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders