Strength: Back Squat, 5x5 (wk 3) .

• This is week three of a program. Men add 5kg & Women add 2.5kg on from last week.
• Use the same load across all working sets. Do NOT keep adding load per set.
• Rest 2 minutes between sets.
• Trust in the process & follow our guidance.

  . WoD: . For Time: . 30 Calories, Bike or Rower 30 Front Squats (65 / 45 kg) 30 Burpees  

• Its one & done on this. Get after it!
• 10 Min time cap

. Post load moved on the squats & then time to Beyond The Whiteboard.

Its Member Monday again! This week we speak with our very own Coffee aficionado Yannick Chan. Did you know that Yannick combines studying law with running his own Cafe?!??

Its awesome, you should definitely go check it out!

Lets go & find out some more about Yannick shall we? 🙂

Pic Credit: Frankie Lee Matthews.

- What 3 words best describe yourself? Over-caffeinated, sleep-deprived, happy!

- How long have you been doing CrossFit? Almost 3 years, although I haven't really been around for the past few months.

- Favourite/least favourite WOD? Favourite - Hero WoD "DT" or Benchmark WoD "Cindy" Least favourite - 8 x 250m row (does anyone really enjoy that?!).

- Favourite/least favourite exercise? Favourite - Cleans. Least favourite - Assault bike sprints.

- Hobbies outside of CF? Scrolling through pictures of food on Instagram, exploring Melbourne's restaurants, collecting Nano's 😉

- Occupation? By day I run Proving Grounds, a small cafe in South Yarra, and at night I'm a post-grad law student.

- Favourite cheat meal? (Paleo or not! Lol!). Ben & Jerry's Choc Fudge Brownie.

- Do you like fish? 🙂 Love fish. Gotta get those omega 3's from somewhere!

- Any goals you hope to achieve on the ROD? A bigger squat, better snatch and finishing a WOD without collapsing on the floor.

- Any advice for a new member up on the ROD? Don't check the workouts beforehand. Just turn up, give it your best shot and have fun.

- Lastly tell us a joke 🙂 Q - How did the hipster burn his tongue? A - He drank his coffee before it was cool!