Announcements

Monday 23rd March – 6&7am classes only. From noon Monday we will be moving to an online Coaching Model. We will still be coaching movement and helping everyone stay fit and healthy – it will juts be delivered differently. More information to follow on how to join classes and our new class schedule.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

With a broom stick (or bar) – 5 sets of:

5 x Power Snatch from hip

5 x Snatch Balance

5 x Tempo Overhead Squats (3 down, 3 pause, 1 Up)
Hold all receiving positions forcefully for a few seconds, and lock out as aggressively, as you would with a bar to get the most out of this.

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Odd Object Squat Cleans or Front Rack Lunges

V-Sit Ups (or Hanging Knee raises)

Run 200m after each round (or 1 min of rowing, riding, skipping or any other form of cardio)
Your odd object can be a Medball, Deadball, DB, KB, Bag filled with books and towels, Dog (must be yours),