Jamie Hagiya

LIFTS

Pendlay Row 5 x 5 – Build to a heavy set of 5. If you did the x 3 recently see if you can use the same weight for more reps.

THEN
Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.

Look to add 2.5 to 5kg each time you do this.

Last one for this cycle 🙂

WORKOUT – 5 for 10

Performance
10 Min AMRAP
5 Pull ups
5 Box Jumps 30/24
5 Sit Ups
5 KB Swings 24/16kg

Fitness
10 Min AMRAP
5 Body Rows
5 Box Jumps 24/20
5 Sit Ups
5 KB Russian Swings 24/16kg

EVENTS

A couple of Oly Comps coming up. If you want to lift get signed up. If you want to help, let Matt, matt@madcrossfit.com know. If you want to watch come on down on the day. We would especially appreciate help with the National Secondary Schools Championships event in September, if you can lend a hand to help encourage our Youth and Junior lifters it would be much appreciated.

41 Degrees WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun August 14 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.

AUGUST OLY COMP – SIGN UP HERE

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

Samara Snatch

National Secondary Schools Championships Wellington Competition – Sun September 4

Event Categories

Age Groups
Competitors at this event will be divided into two separate age groups. Age groups are decided using the athletes age at 31st December 2016.

These are:
1. Athletes aged 15 years and under
2. Athletes aged over 15 years

Entry forms will also be provided to schools across New Zealand. Please send these entry forms to the hosting club!

Entry Fee: $20 per person

Payment is to be made into the hosting clubs bank account before Friday 12th August

Athletes can either pay this fee on their own using their Full Name as a reference or the school can do a total payment on behalf of all of the students entering the competition and use the Schools name as a reference.

Close of Entries: Friday 12th August.

More details and the link to the entry form is HERE.