Daily WOD

- Choose between A or B. - Whole group does C. A) Back Squat 10-6-4-4-4-4 B) AMRAP in 12 minutes: 15 Cal Row 12 Alt DB G2OH 9 Goblet Squats C) AMRAP in 12 minutes: 20 Double Unders 8 Ring Pushups 4 V-Ups ...

7am Weightlifting 6, 7, 8am CrossFit "Barraza" AMRAP in 18 minutes: 200m Run 9 Deadlifts (125/85kg) 6 Burpee Bar Muscle-Ups - compare to 02/12/15 ...

Weightlifting back on at 5am 3 x 7 minute EMOMs A) 8 Pendlay Rows B) 5 Push Jerks 5 to 10 Box Jumps C) 10 KB Thrusters (5L, 5R) or 30 second Row for max cals ...

Partner WOD AMRAP in 25 minutes: 100 Double Unders 100 Goblet Squats (20/15kg) 80 Double Unders 80 DB Snatches (20/15kg) 60 Double Unders 60 KB Swings (24/16kg) 40 Double Unders 40 Burpees 20 Double Unders 20 Clusters (50/35kg) 10 Wall Climbs 20 Clusters (50/35kg) 20 Double Unders etc - Share work evenly - One works, one rests ...

A) Power Snatch - build to heavy singles B) 3 x AMRAP in 4 minutes: 2 Power Snatches (50/35kg) (^70/50kg) 4 Front Rack Lunges (50/35kg) (^70/50kg) 6 Pull-Ups (^Chest-to-Bar) - rest 2  minutes between rounds ...

For time: 1500m Row Then 2 x 800m Run 30 SDHP (50/35kg) (^3 sets of 10) 30 Pushups (^HSPU) 30 Situps (^T2B) ...

A) Hang Power Clean 7-5-3-3-3 B) 5 rounds for time: 7 Hang Cleans (50/35kg) (^70/50kg) 14 KB Swings (24/16kg) ...

The running clinic on Sunday will begin at 7am. Please remember to bring $5 for track hire. It will focus on technique drills for power and speed over short distances, and cover movement efficiency. No weightlifting at 7am as Paige is in Tasmania this weekend. 6, 7,...

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