Good Monday morning champion people!

We’ve had out de-loading week after the brutal 3 week of Smolov back squatting, now its time to re-test that thing! We’ll be re-testing our 1RM Back squat on Wednesday this week so make an effort to come in. If you can not make Wednesday then you’ll get to re-test on saturday morning too.

Thursday nights Mobility with the gurus from SportsLab – Our 3 week olympic lifting program finished off last Thursday and was a huge success with all participants making huge improvements in technique and efficiency. Thursday nights 6:45 will now be dedicated to an hour of mobility work with the SportsLab team. This is a free class for our members and is such a cool addition to our weekly schedule. Take advantage of this opportunity to get expert input when it comes to mobility, injury prevention and awesome suppleness! Remember you need to book this session by emailing [email protected] or liking the facebook post we do every Wednesday night for the class.

Next 3 week Olympic Lifting program: We’ll advertise another 3 week Olympic lifting program soon as some of you were asking why the 10 lucky athletes were getting such quality input on their lifts over the last 3 weeks – keep an eye out for the details.

Todays session:

A.)

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).

*Midline ‘breaking’ is not acceptable, only add weight if you managed to keep a stable ‘ribs down’ midline during the complex.

B.)

3 rounds for time:

10 Deadlifts 120/80kg
50 Double-Unders

DL Scales:

Scale 1: 100/60kg     Scale 2: 80/40kg     Scale: 60/25kg

DU Scales:

Scale 1: 30     Scale 2: 15   Scale 3: 100 Singles

 

 

Andfit = Premium CrossFit box in Mt Eden, Auckland