Monday: 3 by 3..

Congratulations to all our lifters that competed in Round 2 of the weightlifting club competition.  As you can see from the photo we had a spectacular set up and it made for a wonderful competition feel.  

Awesome work to Bryce and his team for running a fantastic morning and we look forward to becoming the home of North Queensland Weightlifting!!

CROSSFIT

CONDITIONING

3 rounds for time of:

Run 600m
then 3 sets of - 
7 Power snatch
7 Lateral burpees over the barbell

* 20 min cap.  Each round consists of 3 sets of Power snatches and burpees.

ACCESSORY

At 25 mins - 

AMRAP in 6 mins:

5 Strict T2B
10 Plate twists
20 Hollow rocks

FITNESS

In teams of 3 and on a 40 min clock - 

(1 Partner must hold a Dead ball off the ground the entire 40 mins)

0 - 20 mins - 

10km Bike erg

* Every minute do 5 synchro burpees / D-ball squats

At 20 mins - 

Complete 100 Synchro single leg v-ups

At 25 mins - 

5 rounds each:

Row sprint 200 / 150m

* A new sprint begins every minute.