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
Stretch & Mobilise

DB Snatch Tekkers

Team WOD:
For Time of:
20 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″
40 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″
60 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″
80 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″
100 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 8 Minutes Establish:
3 Rep Max Overhead Squat
(taken from floor)

b)
In 8 Minutes Establish a Max of:
1 x Clean
1 x Hang Clean
(unbroken complex)
(can be Squat or Power)

c)
“2018 Regionals WOD 4″
For Time of:

2 Rounds of:
10 Snatches @ 80/57.5kg
12 Bar-Facing Burpees

2 Rounds of:
10 Snatches @ 52.5/35kg
12 Bar-Facing Burpees

* Snatches can be Squat or Power
* No Stepping Up or Down on Burpees

Time Cap = 12 Minutes (regionals time cap = 9 Minutes)

 

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