Partner WOD
20 rft:
5 Power Snatches
10 Situps
15 Air Squats
- you go, I go
- change after each set
- power snatches: touch’n’go, no dumping from above the waist i.e. choose your weight carefully
Level – M / F
1 – 20 / 10kg
2...
A)
Back Squat
10 x 2
then
B )
Push Jerk
10 x 2
or
C)
REMOM x 15 minutes:
8 - 15 Calories
5 – 10 Dips or Strict Pull-Ups
1 – 3 Wall Walks or 20 – 50 Double Unders
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Yoga - 7pm. Please book in through the Mindbody app.
Non-members $20
Members - $15
CF+ members - $10
Champs WOD # 3
3 x AMRAP in 4 minutes, rest 1 minute between intervals:
A)
15 Wall Balls (9/6kg)
15 Toes-to-Bar
B )
10 Alt DB Snatches (22.5/15kg)
10...
- the weightlifting session is on as per normal at 7.20am.
A)
Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
B)
Incrementing AMRAP in 7 minutes:
2,2 / 4,4 / 6,6 …..
Power Cleans
Toes-to-Bar
Level – M / F
1 – 20 / 10kg
2 – 30 / 20kg
3 – 40 /...
If you missed out on registering scores for the 2021 CFK Champs workouts 1 and 2 you can get them done today or tomorrow.
A)
“Wood”
5 rft:
400m run
10 Burpee Box Jumps (24/20″)
10 SDHP (45/30kg)
10 Thrusters (45/30kg)
– 1 minute rest...
Today's mystery WOD involves an 8 minute AMRAP of skipping and a light barbell, and then a barbell complex for max load.
Turn up, throw down, cheer on, enjoy the challenge!
- Note that the regular weightlifting program is on...
**YOGA - 7pm tonight. Please book in through the Mindbody app.
Non-members $20
Members $15
CF+ members $10
A)
EMOM x 10
1 Power Snatch
+
1 Wall Walk
+
10 - 30 Double Unders
B )
3 rft:
15 Power Snatches (52.5/35kg)
15 C2B Pull-Ups
- Rest 5 minutes
3 rft:
15 Power Snatches...
E5M x 6 rounds
ROUNDS 1, 3 and 5
400m Run
20 Alt Toe Taps
10 Hang Power Cleans (70/50kg)
ROUNDS 2, 4 and 6
500/400m Row
20 OH Lunges (20/15kg plate)
10 Burpees (onto the plate)
- Each round is for time
- Score = total working...