Performance

Front Squat – 85% x 2 x 2, 90% x 2 x 2

Back Squat 1 x 20 – try to add 2.5 to 5kg from last time

3 RFT

10 WallBalls 20/14# to 10’

10 DB Cleans 20/15kg

100m Farmers Walk

Fitness

Front Squat – 4 sets of heavy doubles

Back Squat 1 x 20 – try to add 2.5 to 5kg from last time

3 RFT

10 WallBalls 20/14# to 10/9’

10 DB Cleans 15/10kg

100m Farmers Walk

STRENGTH

The 7 Laws of Training According to Dr. Fred Hatfield

Dr. Hatfield is probably best known for his world record squat of 1,014lbs set in 1987 when he was the age of 45. He was also the founder of Men’s Fitness magazine and the International Sports Sciences Association, and he has written over sixty books. He knows squat and a whole lot more.

REGISTRATION CLOSES FRIDAY!

41 Degrees  WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun Oct 19

This Olympic Weightlifting New Zealand sanctioned competition is open to all MaD CrossFit members and any registered OWNZ lifters. Lifters from other gyms and CrossFit Affiliates welcome as well. You will have 3 attempts at both the Snatch and Clean and Jerk. We will run this in accordance with OWNZ and IWF rules. Sign up and surprise yourself. Weigh in at 9am.

OCTOBER OLY COMP – SIGN UP HERE