Reminder guys, this week is bring a friend week at CrossFit Brawn.
For the entire week you'll be able to share the love/pain with your mates, family or work colleagues and show them how you've been kicking ass and taking names at your new gym!

Today we'll hit up our new monthly benchmark WOD and test! If you can't make it in today, get it done sometime before Friday. Really important we get these mini testing parameters done so we can train with intent of continual progression and improvements to your fitness.

WOD

Part 1 - test
15 minutes to establish a 1 Rep max Deadlift

Part 2 - benchmark
'Helen'
3 rounds
400m run
21 KB swings @ 24/16kg
12 pullups

WOD

Today we'll be revisiting and restesting this months benchmark wod and challenge.

Part 1
'Jackie'
For time
1km row
50 thrusters @ 20/15kg
30 pullups

Part 2
2 minutes
Max

WOD

Skill:
HSPU
5 EMOM x 7 (scale up/down as needed)

Conditioning:
4 rounds for total rep
Max unbroken bench press @ 60/30kg
Max unbroken hang power clean @ 60/30kg
- 1 minute rest
1 minute max DB man makers @ 12.5/7.5kg
- 1 minute rest

WOD

Strength:
1a) 5 x max effort deadlift (touch go) 
1b) 5 x max effort strict pullup
- alternating movements, resting 60 seconds between

METCON
3 rounds for time:
15 DB snatch (right)
15 OH DB lunge (right)
15 DB snatch (left)
15 OH DB lunge (left)

WOD

Skill/technique
Rope climb

METCON
AMRAP 10
+1 pullup
+2 hand release pushup
+3 abmat situp

(First round will be 1, 2 and 3 reps of above movements, then 2, 4, 6, then 3, 6, 9 and so on).

As you’ve probably noticed the blackboard as you come in is up and ready to rock! Take note next time you’re in. This will be your point of reference to all upcoming events as well as any notices or member info that may concern. Of course, in addition to being the destination for your monthly benchmarks and challenge times, this is where i want you to start highlighting your goals and WOD/exercise personnel records. 

I can’t stress enough the importance of having clear set goals is toward your progress. Whether it be the longer term physical change that you’re striving for or even a certain skill like a muscleup that you wish to have, knowing what you’re aiming to achieve and making yourself accountable is paramount to keeping you on track and ensuring the outcome. 
When you hit your goals or any other personnel bests record it with pride, regardless if it’s big or small it’s important to celebrate your little wins along the way. Data is such an important measuring tool we have in CrossFit, you can look back on where you started and track how you’re doing in the bigger scheme of things, not to mention it keeps you hungry to keep pushing harder and want more.

Now lets get to work and hit those goals and smash some PR’s along the way!

WOD

Strength:
3 Position clean (Floor, Hang, high hang) + 1 Jerk
- 7 sets 

METCON
3 rounds for time:
12 burpees
15 wall balls @ 9/6kg
20 box jumps @ 60/50cm

WOD

Strength:
Snatch
3,3,3,3,3
(lifting every 2 minutes)

Conditioning:
'Partner Jackie'
One person working at a time, complete
2km row (partner holds dead hang on pullup bar)
100 thrusters @ 20/15kg
60 pullups

WOD

Strength:
Back squat
5,5,5,5,5
(lifting every 2 minutes)

METCON
AMRAP 12
7 front squat @ 70/45kg
100m shuttle run (5 x 20m)