Performance

Push Press 3 x 5 – Build to 93% for the last set.

4 RFT

10 Pull Ups

10 DB Push Press 20/15kg

Fitness

Push Press 3 x 5 – Build to a heavy triple

4 RFT

10 Body Rows

10 DB PP 15/10kg

MOBILITY MONDAY

Sample Weightlifting Flexibility Program

Flexibility is easily the biggest limiter for athletes starting to use the Olympic lifts. Of course, stretching is also the most boring thing you can possibly do. Getting someone flexible is less about what works and what doesn’t, and more about what the individual will actually do consistently for the time it takes to get the job done.

NZFL

Well done to the team on Saturday, taking a win over Upper Hutt CrossFit in the final event. Great atmosphere, lots of support and a friendly competition. Thanks to all who helped out. Next match is Saturday Nov 15 at WOF CrossFit in Porirua. It would be great to have a big group of supporters to cheer them on.

Josh Rd 1 Event 5