EMOM
0:00 - 5:00
3 Hang Snatches @60% of 1RM Snatch
5:00 - 10:00
1 Hang Snatch @70% of 1 RM Snatch
10:00 - 15:00
5 Power Snatches @60% of 1RM Power Snatch
...
- Comp training trial week starts today. See the Trainers for extra work.
WOD
2 x 10 minute AMRAPs
A)
200m Row
10 Push Presses (45/30kg) (^62.5/45kg)
10 Deadlifts (45/30kg) (^62.5/45kg)
B)
20 Toes-to-Bar
10 Pull-Ups (^Chest-to-Bar)
10 Med Ball Cleans (9/6kg)
- Look after your hands
- Sub Kick Back Burpees for Pull-Ups if your hands...
6.30am
Meeting for those interested in competition training. Check the Facebook post.
7am CrossFit
8am CrossFit
A)
Allstars Event 3
In teams of 3
For time:
150 Double Unders (50 each)
50 Power Cleans (70/45kg)
120 Double Unders (40 each)
40 Power Cleans (70/45kg)
90 Double Unders (30 each)
30 Power Cleans (70/45kg)
B)
Power Clean 1RM
- 30 minute time cap...
- Reminder of the timetable change for Saturday. The new class times are:
7am
8am
A)
"Zoe"
For time:
30 Muscle-Ups
- 10 minute time cap
or
B)
6 rounds for time:
10 Pull-Ups
10 Ring Dips
- 10 minute time cap
and
C)
Incrementing AMRAP in 7 minutes:
Box Stepover (24/20". 2 x 15/10kg DB)
Kettlebell Swing (32/24kg)
- 1,1 / 2,2...