LIFT

3 Position Clean and Jerk (Jerk at each position)
You will have 25 mins to work up to a heavy set.
Record your heaviest 5 sets.

WORKOUT

Performance

DB EMOM for 12Min
3 Hang Power Clean 20/15kg
3 Front Squat
3 Push Press

Fitness

DB EMOM for 12Min
3 Hang Power Clean 15/10kg
3 Front Squat
3 Push Press

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD CrossFit.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next date: Saturday August 8th at 9am.

THROWBACK THURSDAY

EMOM Circle from Jan 2014

EMOM Circle from Jan 2014