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CrossFit WOD

Jul 1 2016

Saturday: Team Assemble..


CONDITIONING

In teams of 3 - 

60-40-20 of:

Hang power cleans 60 / 40 kg
Front squats 60 / 40 kg
Push jerks 60 / 40 kg

* After each completed round the team must disassemble their bar and carry the bar and both weight plates to the 400m mark and back. On returning the team wil reassemble the bar and begin the next round.


Jun 30 2016

Friday: Snatch practice..


STRENGTH

Every 90 seconds for 7 sets:

Snatch x 1 rep

CONDITIONING

For time:

Row 1km
50 OH squats 20 / 15 kg
30 Box jumps

FINISHER

Tabata Weighted Sit-ups


Jun 29 2016

Thursday: Choose your path..


STRENGTH

Back squat 3 x 8 reps @ 70%

* Lift every 3 mins and hold

CONDITIONING

EMOM 12:

Odd - 30-50 Double unders + 6-10 T2B
Even - 8-12 Pistol squats + 5-10 Burpees

FINISHER

AMRAP in 10 mins of:

Heavy Sled push

* Work in groups and make each effort quality


Jun 28 2016

Wednesday: Tasty Gymnastic Triplet..


STRENGTH

Press 3 x 8 reps @ 70%

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 6 mins of:

3 Strict HSPU
5 Strict Ring dips
7 Strict Pull-ups

rest 2 mins

AMRAP in 6 mins of:

6 Kipping HSPU
10 Kipping Ring dips
14 Kipping Pull-ups

FINISHER

At 17 mins - 

Every 90 seconds for 4 sets:

10 Bat wings


Jun 27 2016

Tuesday: Twins practice..


STRENGTH

Deadlift 3 x 8 reps @ 70%

* Lift every 3 mins and hold across

CONDITIONING

In teams of 2 - 

2 rounds for time of:

35 Synchro Wall balls
20 Deadlifts 120 / 85 kg (Partner hold at the top)
15 Assault bike calories each

FINISHER

At 15 mins - 

For time:

40 Burpees over the bar


Jun 24 2016

Monday: Building back up..


Jun 22 2016

Athlete Spotlight - June


Jun 24 2016

Saturday: 'Hildy'


Jun 23 2016

Friday: Hang power..


Jun 22 2016

Thursday: Fast moves..


Jun 21 2016

Wednesday: Clickity Clack..


Jun 20 2016

Tuesday: Rocky boulders..


Jun 18 2016

Monday: Partner Rubber Legs..


Jun 17 2016

Saturday: Dis sah cool one...


Jun 16 2016

Friday: Deads and a WOD..


Jun 15 2016

Thursday: Row-Snatch..


Jun 14 2016

Wednesday: Attitude..


Jun 13 2016

Tuesday: Chiefy like..


Jun 12 2016

Monday: Too far..


Jun 10 2016

Saturday: A duet..