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 and 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

Push Press Tekkers

Team WOD:
20 Minute AMRAP of:
7 Push Press @ 35/50kg
14 Box Jumps @ 20/24″
21 Russian Kettlebell Swings @ 16/24kg

One person AMRAPs while the other = Runs 400m

* Scale WEIGHT, HEIGHT & DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
1 x Snatch: EMOTM x 10
Start 12.5-15kg below 1 Rep Max, increase Weight by 2.5kg after every successful attempt!

b)
1 x Clean & Jerk: Every 30 Seconds x 10
Start 12.5-15kg below 1 Rep Max, increase Weight by 2.5kg after every successful attempt!

c)
3 Rounds for Time of:
9 Ring Muscle Ups
20 Box Step Overs @ 20/24″ & 15/22.5kg
60 Double Unders

Time Cap = 15 Minutes

 

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