LIFT

Snatch – Heavy Single – 20 minutes to find your Heavy Single

OR

OverHead Squat 3 x 5 – Increase the weight from the previous 5 x 5 sessions

WORKOUT

Performance

10 Min Cap
20!
Box Jump 24/20″
OH Lunge 20/15kg Plate
Push Press 40/30kg from ground

Fitness

10 Min Cap
20!
BJ 20/12 (Step Ups ok)
OH Lunge 10/5kg
PP 30/20kg

THIS SATURDAY

We have 3 teams at the CCW Winter Throwdown being held on Saturday at CrossFit Central Wellington on Taranaki St in Wellington. As a result there is no Skill Session or Open Gym on Saturday. Instead we will be headed into town to support our teams.

MaD Strength (Team Green) – Colleen and Grant

MaD CrossFit (Team Purple) – Mandy and Andy

MaD as Bro (Team Black, AKA Team Hurricane) – Roxanne and Matt

THROWBACK THURSDAY

Our favourite Oly Coach. Coach B and MaD 2009 at CF Milford

Our favourite Oly Coach. Coach B and MaD 2009 at CF Milford