WARM UP: 15 MIN
Pull high and get under quick
7 X 2 : Heaviest

SOTS Press
Press the bar from front or back rack while squatting
7 X 3 : Heaviest

STRENGTH
Hang Snatch
1 RM Hang Snatch
4 X 5 : 50%
Hang Clean
1 RM Hang Clean
4 X 5 : 50%
make your moves as fast as possible

METCON:
2,000 meter row for time
every 200m get off the rower and complete 5 pull ups, 10 push ups, 15 box jumps
COOL DOWN:
wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam  #stopmakingexcuses#mooneponds   #essendon   #ascotvale  
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo #olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates#testing #benchmarking   #idoportalmethod  

WARM UP: 10 MIN
Complete 1 x 8m lap at a time as an Amrap for each
Zombie, Drunk supermodel, Horse, Inchworm
STRENGTH
Muscle-Ups
Max Reps of unbroken Muscle-Ups
Pull-Ups
Max Reps of unbroken Pull-ups
complete 4sets x 8reps. Any deficit in the set must be filled up by completing double the no. of reps left in push ups
Overhead Squat
1 RM Overhead Squat
4 X 5 : 70%
add 2.5-5kg to last weeks totals
METCON:10 MIN CUTOFF
Grace
For Time: 
30 Clean and Jerks (#135)

WARM UP: 10 MIN
Muscle Snatches 3 x 5
Follow every 3rd Snatch with an Overhead Squat

POWER:
Hang Snatch
1 RM Hang Snatch
5 X 3 : 70%

Snatch Grip High Pull
4 X 5 : 80%

Back Squat
1 RM Back Squat
5 X 3 : 70%
2.5-5kg more than Monday

COOL DOWN: 10 MIN
Double-Unders
Max reps unbroken Double-unders
Complete as many reps as possible

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam   #stopmakingexcuses #mooneponds   #essendon   #ascotvale  
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play  #adultscanplaytoo #olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing #benchmarking   #idoportalmethod  

WARM UP: 15 MIN
7 X 2 : Heaviest Tall Snatches
Pull high and get under quick
7 X 2 : Heaviest
SOTS Press
Press the bar from front or back rack while squatting
7 X 3 : Heaviest

STRENGTH
Hang Snatch
1 RM Hang Snatch
4 X 5 : 65%

Hang Clean
1 RM Hang Clean
4 X 5 : 65%
Add 2.5-5kg to last week's totals

METCON:
Nancy
5 Rounds for time: 
400 Meter Run 
15 Overhead Squats (#95/#65)

COOL DOWN:
wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps

WARM UP
Warm up;
Inchworm accumulate 50m
Scoop 3x1 min
STRENGTH & FLEX
1. Floor press rolls 4x10
2. Front support --> press supports 4x10
3. Kick up to wall hs - 10 min
4. Pike up to hs/ kick up to hs 10 min
5. Free/spotted hs remaining time

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam   #stopmakingexcuses  #mooneponds   #essendon   #ascotvale  
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play   #adultscanplaytoo#olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing  #benchmarking   #idoportalmethod  

WARM UP: 10 MIN
500 Meter Row
500 meter row for time
Run X 500m
Runt the big block for time

STRENGTH:
Hang Clean
1 RM Hang Clean
5 X 3 : 70%
Hang Clean must be completed as a complex of
1 x Hang Power Clean from hips
1 x Hang Power Clean from knees + Front Squat
1 x Hang Clean from knees
Split Jerk
1 RM Split Jerk
5 X 2 : 80% Of 1RM Clean
Push Press
1 RM Push Press
3 X 5 : 70% Of 1RM Clean

POST WOD: 10MIN
Pyramid Shuttle Sprints
1:1 
15s, 30s, 45s, 60s and back down

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam   #stopmakingexcuses  #mooneponds   #essendon   #ascotvale  
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play   #adultscanplaytoo#olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing  #benchmarking   #idoportalmethod  

Warm up - scoop hold 2x1min, hollowbody 2x1 min, first knuckle raises, wrist prep. 

1a. L-sit 5x15s
1b. Planche 5x15d
2. Crow stand 5x30s
3. Head/tripod stand 5x30s
4. Straddle ups 3x10
5. Tuck up/ straddle ups: pike ups to handstand. 
6. Box slide press 3x5