Tuesday 7th April 2015

1. Pre Wod

    5 Rounds of

     10m Max shuttle runs

      Rest 30 sec

 

2. Conditioner

     10 RFT

      10 Cal Row

       7 Burpees

12 min cap

 

"BarBell Club"

Week 7/9

 

Snatch

60/70/80/85%x2, 90%x1. 80/85% x2

Clean and Jerk

60/70/80/85%x (2+1), 90% (1+1), 80/85% (2+1)

Snatch Pulls

95% 3x5

Back Squat

60/70/80/85% 3x3

Press

4x4


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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