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Monday 31/07/17

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PART A

Snatch High Pull + Snatch

Every 90 Seconds for 7 Rounds

  • Start first set at approximately 75% of 1 Rep max Snatch

 

PART B

For time

27 Thrusters (42.5/30)

15 Chest to bar pull ups

21 Thrusters

12 Chest to bar pull ups

15 Thrusters

9 Chest to bar pull ups

9 Thrusters

6 Chest to bar pull ups

Saturday 29/07/17

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CrossFit Bounce’s 3rd Birthday Party!!

Starting from 8am today we will be doing a fun in house teams competition! We will have around 40 people so we will run a couple of heats. There will be 3 workouts for the day testing different fitness domains!

At approximately 11am an early lunch will be served! Meat, salads and drinks will be provided. If you would like a beer or cider please bring along $5 cash. Everything else is free ­čÖé

Cant wait to celebrate three huge years of training with you all!!

Cheers, Coach Regan.

Friday 28/07/17

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PART A

Strict Press

  • 6 x 4 @ 80% 1 RM
  • 1 x 6 @ 70% 1 RM

All reps must be NON touch n go. Reset on shoulders.

Complete sets on a 2 minute timer.

 

PART B

For time

22 Handstand Push ups

22 Single arm overhead dumbbell lunge (22.5/15) (11 Left/11 Right)

90 Double Unders

16 Handstand Push ups

16 Single arm overhead dumbbell lunge (22.5/15) (8 Left/8 Right)

60 Double Unders

10 Handstand Push ups

10 Single arm overhead dumbbell lunge (22.5/15) (5 Left/5 Right)

30 Double Unders

  • 12 minute time cap