Skill - Clean + Jerk  2 x 3

          - Snatch Balance 2 x 3

Rest

AMRAP in 10min

- Row 200

- 5 DL @ BW

- 10 Swing @ 24/16Kg

'General Strength"

- Front Squat 5 x 3 @ 85%

- Press Progression 5/5/5. 4/4/4. 3/3/3.

Rest

2010 CrossFit Games Final WOD Part A

7min Cap

3 Rounds

- 30 Push Ups

- 21 OHS @ 40/30Kg

Effective start of next month we will be conducting a Workshop once a week every week Wednesday nite from 7 til 8pm if everyone expresses enough interest. Workshop will consist of a constantly rotated breakdown of a particular "Fundamental movement", an Olympic Lift, Self Massage techniques and everything else in between to better your individual results and performances. The Workshop topic will be posted on the site on the day and will be exclusive to Members only. CFBM

Week 6. 85%

Skill - 2-Position Power Snatch 2 x 3 @ 50 - 60%

          -  Power Snatch 1 - 1 - 1 @ 85%

          - Jerk (Behind The Neck. Split) 2 - 2 - 2 @ 85%

Rest

2010 CrossFit Games WOD # 2

Pyramid Double Helen

Run 1.2Km

- 63 Swings @ 24/16Kg

- 36 Pull Ups

Run 800m

- 42 Swings

- 24 Pull Ups

Run 400m

- 21 Swings

- 12 Pull Ups

"CrossFit UltraFit 25 Workout"

Team of four persons.

One team member on each exercise, each team member must complete each of the exercises in this order. One person must be on the rower all times.

The workout is complete once all reps and the 2500m row are completed.

- 25 Burpees

- 25 Pull Ups

- 25 Thrusters @ 60/40Kg

- 2500m Row