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 1000m
Stretch & Mobilise

Team WOD:
2 Rounds For Max Reps of:

40 Seconds of Calorie Row
40 Seconds Rest
40 Seconds of Double Unders
40 Seconds Rest
40 Seconds of Ab-Mat Sit Ups
40 Seconds Rest
x 2

1 Minutes Rest

40 Seconds of Kettlebell Swings @ 16/24kg
40 Seconds Rest
40 Seconds of Kettlebell Goblet Lunges @ 16/24kg
40 Seconds Rest
40 Seconds of Burpees
40 Seconds Rest
x 2

1 Minute Rest

* Scale WEIGHT as needed
* Scale DU’s for Single Unders

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish:
1 Rep Max Power Snatch

b)
10 Minutes to Establish:
1 Rep Max Power Clean

c)
“Power Amanda”
9 – 7 – 5 Reps for Time of:
Ring Muscle Ups
Power Snatches @ 42.5/60kg

Time Cap = 12 Minutes

 

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