Clean and Jerk – 90% x 1 x 5

Similar to yesterday.
A few options here:
If you have a 1 RM use that and do sets across at 90%.
If you don’t have a one rep max use this time (15-20 mins) to build up to a heavy single.
If you are a BaD As 007 entrant then use this to practice your warm up to hit your opening weight for Saturday.


10 Min AMRAP
12 Push Press 40/30kg
12 WallBalls 20/14# to 10’

10 Min AMRAP
12 Push Press 30/20kg
12 WallBalls 20/14# to 10/9’




BaD As 007

This Saturday June 4th 2016

The BaD As Women’s Lifting competition is held to encourage participation in weightlifting by women from any sporting background. Lifting heavy weights is beneficial for many reasons; not least of which is they make you Bad As! Lifting and our Strongwoman workout starts at 9am.

Read a competitor review of BaD As 6 HERE. Details for BaD As 007 are HERE.

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 Strength & Conditioning.  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 dates: Saturday June 11th at 9am.

Free class for all, does not count as one of your weekly visits.


41 Degrees WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun June 19 2016

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.


Want to know more about 41° Weightlifting Club, check out the page HERE.