Pause Front Squat 3 x 5 – 3 Second hold in bottom. Build to a heavy set of 3.


10 Min EMOM

3 Push Press 50/35kg
20 Double Unders

3 Push Press 35/20kg
40 Single Unders


41 Degrees WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun Mar 18th 2018

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.

Bench Press Workshop – 7 April 10am – Noon

This workshop will focus on getting a stronger Bench Press. We will take you through mobility, activation, warm up, lifts and accessory work. You’ll get a list of everything we go over, and we’ll talk about how to add them to your current MaD workouts. This for anyone who wants to  prepare for Bad As IX, coming up June 2nd, or if you want to learn how to increase your bench press.

Sign up HERE.

Intermediate and Beginner Olympic Weightlifting Workshops

INTERMEDIATE: Saturday Mar 31st, 10am – 12pm

Drills and Skills, from warm ups through to full lifts and accessory work. Designed for those who are already lifting, we will identify faults and provide you with individual drills to enhance your lifting.

Sign up HERE.

BEGINNER: Saturday Apr 14th, 10am – 12pm

An introduction to the sport of Olympic Weightlifting. Covering the basics of the Snatch and Clean and Jerk. Designed for those who are new to lifting and want to learn the basics.

Sign up HERE.