STRENGTH
Power Snatch - 3 x 1 @ 65%, 3 x 2 @ 70%, 3 x 1 @ 75%
Power Clean - 3 x 1 @ 65%, 3 x 2 @ 70%, 3 x 1 @ 75%
WOD 1
EMOM for 15 mins complete;
1 Power Snatch, 1 Squat Snatch, 8 x Push Ups
Record weight used for the snatch and try and maintain it for the 15 mins
WOD 2
5 Rounds for time of;
5 x Bar MUPS
10 x Box Jumps 930/24inch)
All the best to all athletes competing in Woolongong this weekend.
To our own Ange and all the REX crew over there supporting her, all the best and have a great weekend.
STRENGTH
Back Squat 5 x 5 @ 83%
Record weight used. Rest 60 sec between sets
Hang Clean 3 x 5 @70%
Record weight used. Rest 60 sec between sets
WOD 1
5 Rounds for time of;
10 x DB Thrusters (20/15kg)
10 x Over the box Burpees
WOD 2
3 Rounds of a 2min AMRAP;
Run 200m
Max HSPU in the remaining time
Record reps for each effort
CARDIO
5 x 200m Run
Rest 2:1
STRENGTH
Push Press 1 x 5 @ 75%, 5 x 2 @ 80%, 1 x 5 @ 85%
Record weight achieved
WOD
5 Rounds for time of;
400m Run
15 x OHS (60/42.5kg)
STRENGTH
Back Squat 10 x 3 @ 73%
Compare to last week
WOD 1
5 rounds for time of;
25 x DU's
Run 200m
WOD 2
2 rounds for time of;
30 x Wall Balls (10/6kg)
20 x T2B
10 x Box Jumps (36/30inch)
GUYS, June 16th we are holding a WWA Comp at the gym. For those of you wanting to lift let us know and we can discuss with you registration and what else is required.
It is a great opportunity and being on home turf a little bit more relaxed.
Don't miss out.
REST DAY
For those of you who competed yesterday at the Wild Card, have a rest.
Well done to the guys yesterday. Great effort and awesome results all round.
Next week a few of you are travelling over for REGIONALS. Enjoy the atmosphere of one of the biggest CrossFit competitions in the country.
PAIRS WOD
For Time;
1km Row
50 x Deadlift (100/70kg)
100 x Box Jumps
150 x Strict Push Ups
200 x Squats
1km Row
Every 5 mins during the WOD, the pair must complete 10 x Burpee's before continuing
OPEN GYM
Come down and catch up on a missed WOD, or practice some skills of your own chose.
All the best to athletes tomorrow and on Sunday. Kerry, Nick T, 'Lurch' and Nikki.
GO REX!!!!
CARDIO
2 x 1.2km Runs
Record time for each and rest 1/2 time taken to run first one
Or
2km Row
Record time
STRENGTH
Power Snatch 3 x 2 @ 65%, 3 x 2 @ 70%
Power Clean 3 x 2 @ 65%, 3 x 2 @ 70%
Power Jerk 3 x 2 @ 65%, 3 x 2 @ 70%
Snatch High Pull 3 x 2 @ 70%, 3 x 2 @ 75%
WOD
AMRAP 20 mins of;
5 x Power Cleans (60/40kg)
10 x HRPU
15 x Box Jumps (24/20inch)
All the best to the athletes this weekend at the Wild Card event at SXF. I apologise I can't get down on the Saturday to watch you all, but give it a good crack and remember that no matter what the result you will be better for the experience.
I think most of you are going to kick arse.....
SKILLS
3 x ME T2B
Record reps for each set
3 x ME in 1min DB Snatch (30/20kg)
Record reps for each set
STRENGTH
Back Squat 5 x 5 @ 80%
Record weight used
Rest 60 sec between sets
Hang Clean 65% 3 x 2, 70% 3 x 3
Record weight used
Rest 60 sec between sets
WOD
3 rounds for time of;
8 x Push Jerks (70/50kg)
Run 200m
16 x KBS (32/24kg)
24 x Burpees
Guys we have had a number of new people start in recent times. Please make them welcome to the REX family and introduce yourself to them when next in the gym.
CARDIO
3 x 400m Run
3 x 400m Row
Complete all reps for run before doing Row
Record time for each effort
STRENGTH
Bent Over Rows 5 x 5
Heavy but perfect form
Record weight used and compare
WOD
For time;
25 x HSPU
50 x T2B
800m Run
75 x Push Press (35/20kg)
150 x DU's
Only a week to go until Regionals guys. Looking forward to some time with all the REX people.
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