For those of you who are unfamiliar with how things work on a Friday, today there are two sessions on offer. All Classes apart from the 7:00pm – 8:00pm class are ran as a “Team WOD”. This involves being paired up with one of your fellow CrossFit Teessiders and working together to complete the WOD. Team WOD’s are great as you are guaranteed to push yourself to the max in order to do well for your partner!  The 7:00pm – 8:00pm Class is Competitor WOD. This Coached session is designed for our CrossFitters who are ready to introduce some advanced movements are loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!

 

Warm Up:
Row 500m
Ski 500m
Assault Bike 1000m
Stretch & Mobilise

JYD

Barbell Tekkers

Team WOD:
42-36-30-24-18-12-6 Reps for Time of:
Hang Power Cleans @ 35/50kg
Front Squats @ 35/50kg
Shoulder to Overhead @ 35/50kg

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
12 Minutes to Establish a Max of:
1 x Snatch
1 x Overhead Squat

b)
12 Minutes to Establish a Max of:
1 x Clean
2 x Jerk

c)
7 Minute Ladder of:
1 Hang Power Snatch @ 42.5/60kg
1 Burpee Ring Muscle Up
2 Hang Power Snatch
2 Burpee Ring Muscle Up
3
3… etc

Rest 3 Minutes

d)
7 Minute Ladder of:
1 Hang Power Clean @ 60/85kg
2 Burpee Over Box Jump @ 24/30″
2 Hang Power Clean @ 60/85kg
4 Burpee Over Box Jump @ 24/30″
3
6… etc

 

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