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:
Run 800m
Stretch & Mobilise

Workout Explanation & Kit Collection

Team WOD:
30 Minute AMRAP of:
10 Calorie Row, Ski or Assault Bike
10 Burpees

One AMRAPs while the other:

Runs 800m with an object of choice!

Each Team will start with the following objects which will earn them points once completed:

1 x 20kg Plate = 5 Points
1 x 15kg Plate = 4 Points
1 x 10kg Plate = 3 Points
1 x 5kg Plate = 2 Points
1 x 24kg Kettlebell = 5 Points
1 x 16kg Kettlebell = 4 Points
(or choose to run without object) = 1 Point
Bonus Object ???? = 12 Points

* Score at the end will be the amount of full Rounds completed x total Points earned from carrying objects on runs!

* Scale DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 1 Minute:
Assault Bike 6/9 Calories
In remaining time:
1 x Heavy Snatch
Rest 1 Minute
x 5

* score is total Weight lifted from 5 attempts

b)
In 1 Minute:
Row 6/9 Calories
In remaining time:
1 x Heavy Clean & Jerk
Rest 1 Minute
x 5

* Score is total Weight lifted from 5 attempts

c)
For Time of:
9 Deadlifts @ 60/85kg
7 Hang Power Cleans @ 60/85kg
5 Push Jerks @ 60/85kg
50 Double Unders
7 Deadlifts @ 60/85kg
5 Hang Power Cleans @ 60/85kg
3 Push Jerks @ 60/85kg
35 Double Unders
5 Deadlifts @ 60/85kg
3 Hang Power Cleans @ 60/85kg
1 Push Jerk @ 60/85kg
20 Double Unders

 

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