Thursday 19th March 2015

1. Pre Wod

2x 400m Run every 3 mins

2. Conditioner

With a counter/ motivator

4 RFT

10 MB Cleans 10/6kg

15 RKBS 24/16kg

25 DU's

10 Burpees

12 Min cap

" BarBell Club"

Week 4/9

Back Squat

60/70/80/85% x3, 90% x1

Power Snatch

60/65/70% x3, 75% x1

Power Clean and Jerk

60/65/70% (3+1), 75% (1+1)

RDL

90% 4x4

Press

4x5

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cfl_672rt

Life is tough

But so are you!

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Time & Details

General

Classes are one hour in duration and fully coached.

CrossFit Classes (60 min)

Monday: 6:00am, 12 noon, 4.15pm, 5.30pm.

Tuesday: 6.00 am,12.00 noon, 4.00pm, 5.00pm ,Oly Lifting @ 6.00pm

Wednesday: 6:00am,12 noon, 4.15pm.5.30pm.

Thursday: 6.00am,12.00 noon, 4.15pm. 5.30pm

Friday: 6.00am, 12 noon. 4.15pm, 5.30pm.

Saturday:7.00am. 8.00am, Open Gym 9.00-10.00 am

Sunday: Rest Day

CrossFit Nutrition (60 min)

By Appointment

The hour will be spent “nutting out” nutrition issues, looking at current research and providing support to those clients who are changing their eating patterns. No cost for monthly members, one class cost for 10 pass members, casual $20.

Contact

Nico:0439 614 928

Cam: 0439 396 591

Russ: 0418 506 411

info@crossfitlaunceston.com.au