welcome to Crossfit South West Sydney

Strength:

Push Press 3-3-3
Push Jerk 3-3-3

MetCon:

For time..
10min AMRAP..
10 KB Snatch LA (24/16kg)
10 KB Snatch RA
40 DUs

Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone will be unavailable. 

Strength:

Back Squat

5-5-5-3-3-3

MetCon:

15min AMRAP of:
200m Sandbag Run
12 C2B Pull Ups
12 Box Jump 24″/20″

Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone will be unavailable. 

Strength:

Every :90s for 15min
3-pos Clean + 1 Jerk (low to high)

MetCon:

“Elizabeth”
For time..
21-15-9
Clean (60/40kg)
Ring Dips

Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone will be unavailable. 

Strength:

Every :90s for 15min
3-pos Snatch (low to high)

MetCon:

10min AMRAP of..
6 Power Snatch (52.5/35kg)
9 TTB
12 Burpees

Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone will be unavailable. 

Strength:

Clean & Jerk
15min to find max or heavy

MetCon:

“DT”
5 Rounds for time..
12 Deadlift (70/45kg)
9 Hang Power Clean
6 Push Jerk

Reminder that i am in Amsterdam until 28th. Please contact on e-mail as phone will be unavailable. 

Strength:

Sled Run

Minimum 5 sets

MetCon:

3RFT

1 Long Lap (Once around, up the ramp and down the stairs)

10 Clean and Jerk (70/50)

20 Wall Ball Shots

Strength:

Overhead Squat

3-3-3-3-3

Back Squat

5-5-5

MetCon:

3RFT

200m KB Run (24/16)

15 KB Squat

15 KB Swing

15 KB Push Press 

Strength:

EMOM/12min

1 Power Snatch

1 Full Snatch

MetCon:

4RFT

10 Ring Dip

15 Power Snatch (40/30)

300m run

Skill:

Back Squat

4-4-4-2-2-2

MetCon:

12min AMRAP

7 Muscle Up / MU rows

14 KB Swing (32/24)

21 Jumping Squats

Skill:

Muscle Up Drills

MetCon:

“Daniels Birthday Workout”

5 Rounds:

12 Pullups

6 HSPU

12 Box Jump (30″/24″)

then

94 Double Unders

Strength:

Thruster

3-3-3-3-3

MetCon:

2 Person Teams:

5RFT

30 Stone to Shoulder (53/42)

30 Toes to Bar

30 Partner Burpees

Strength:

EMOM/12min

High Hang Snatch

Below Knee

O/H Squat

MetCon:

15 Burpees

25 Hang Power Clean (50/30)

35 Push Jerk

45 Wall Ball Shots

55 Squats

65 Double Unders

Strength:

Front Squat

3-3-3-3-3

Back Squat

5-5-5

MetCon:

Helen

3RFT

400m Run

21 KB Swing (24/16)

12 Pullups

Strength:

Split Jerk

3-3-3-3-3

Push Jerk

2 x Max reps at 75% of Max

MetCon:

Ashlieghs Birthday Workout

600m run

25 Double Unders

25 Pullups

25 Single Arm KB Push Jerk (24/16)

25 KB Swing

25 Burpee – Med Ball Clean – Wall Ball

25 KB Swing

25 KB Push Jerk

25 Pullups

25 Double Unders

600 run

Strength:

Back Squat

5-5-5-5-5

Front Squat

3-3-3

MetCon:

For time:

50 Double Unders

100m Sprint

75 Double Unders

200m Sprint

100 Double Unders

300m Sprint

15 Pushups

100m Sprint

20 Pushups

200m Sprint

30 Pushups

300m Sprint

Strength:

EMOM/12min

1 Power Clean

1 Hang Squat Clean

1 Push Jerk

MetCon:

5RFT

5 Squat Clean to Thruster (60/40)

10 Chest to Bar Pullups

Strength:

Tyre Flips

MetCon:

10min to Complete:

900m run

Max rounds:

1-10

Clean and Jerk (60/40)

lateral Burpees

10min to complete:

900m run

Max Rounds:

5 Tyre Flips

10 Ball Slams

10min to Complete:

900m run

Max Rounds:

5 Pullups

10 Pushups

15 Squats

Strength:

Weighted Pullups

3-3-3-3-3

Handstand Pushup

5x Max Strict

MetCon:

“Kelly”

5RFT

400m Run

30 Box Jumps

30 Wall Ball Shots

Speed:

5 x 100m sprint

- 2min turn around

Gymnastics:

HandStand/Skin the cat

3 rounds Alternating

MetCon:

21-15-9

Deadlift (140/90)

Box Jump (30″/24″)

Strength:

Back Squat

- Slow Down/Fast up

5 x 3

then

3×1

- Heavy walk out before each set

MetCon:

5RFT

5 Power Snatch (60/40)

10 Pullups/3MU’s

15 KB 1arm Jerk (24/16)

Gymnastics:

Pistol Squat

Strength:

Complex every 90sec x 7

-Full Clean

-Hang Clean

-Push Jerk

MetCon:

For time:

50 Double Unders

40 Toes to Bar

30 Squat Cleans (50/35)

20 Burpees

10 HSPU

300m run

- 2min rest and repeat at half reps. 

Strength:

Back Squat

10-9-8-7-6-5-4-3-2-1

MetCon:

10-1

KB Lunge (2×24/16)

KB Jerk

-1 wall climb every 60sec

Strength:

Split Jerk Footwork

- 15min to Find max Split Jerk

MetCon:

Tall Adams Birthday Workout

Run 600m

29 Thrusters (42.5/30)

29 KB Swings (24/16)

Run 400m

29 Toes 2 Bar

29 Push Press

Run 200m

29 Burpees

29 Wall Ball Shot

Strength:

EMOM/15min

1 Full Clean

1 Front Squat

2 Jerk

MetCon:

12min AMRAP

200m run

8 Deadlift (70/40)

6 Hang Power Clean

4 Push Jerk

- Reminder that Friday 10am, 5.15pm, 6.30pm and sat 9.30am are cancelled this week due to regionals.

Friday 6.30am is still on. 

Strength:

Angel Drops

3-3-3-3

Snatch Balance

3-3-3-3

Snatch

3-3-3-3

MetCon:

3RFT

20 Pullups

20 Burpees

Strength:

Thruster 

5×5

MetCon:

For time:

800m run

50 Thrusters (35/20)

40 Toes to Bar

30 Shoulder to O/H (60/40)

20 Walking Lunge (60/40)

Strength:

Back Squat

7 x 3

MetCon:

50 Jumping Squats

40 Pullups

30 Wall Ball Shots

20 Pushups

10 Burpee Ball Slams

Strength:

Angel Drops

3-3-3-3-3

Snatch Complex:

7 x 

- High Hang

-Below Knee

- Full Snatch

MetCon:

10-1 Power Snatch (50/35)

1-10 Lateral Burpees

Strength:

Complex:

5 x

1 Strict Press

3 Push Press

5 Push Jerk

- 3 x Max Rep Push Jerk @ Body Weight

MetCon:

12min AMRAP

8 Knees to elbows

8 Wall Ball Shot (20/10)

16 Jumping Lunges

150m sprint

Gymnastics:

5 x 3 Skin the Cat

- 20 Sec Handstand between Sets

Strength:

5 x 3 Squat Clean

- Max Rep Strict Pullups between Sets

MetCon:

4rounds 

every 3min:

7 Burpee Ball Slam (20/10)

300m sprint

Strength:

Back Squat – 3sec pause

7 x 2

MetCon:

5RFT

5 Ground to Over Head (60/40)

10 Burpee Pullups