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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

 

Warm Up:
Row, Ski or Assault Bike:
30 Seconds On, 30 Seconds Off x 5
Stretch & Mobilise

Thruster Tekkers

Team WOD:
10 Rounds for Max Reps of:

In 90 Seconds:
Row, Ski or Assault Bike 7/10 Calories
7 Thrusters @ 30/42.5kg
In remaining time AMRAP:
Burpees

Rest 90 Seconds

* Switch with your partner after each 90 Seconds interval
(one works for 90 seconds while the other rests)

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
5 Minute AMRAP of:
2 Snatches @ 60/85kg
3 Snatches @ 55/80kg
4 Snatches @ 50/75kg
5 Snatches @ 47.5/70kg
6 Snatches @ 45/65kg
Max Snatches @ 40/60kg

5 Minute Rest

b)
5 Minute AMRAP of:
2 Clean & Jerks @ 70/100kg
3 Clean & Jerks @ 65/95kg
4 Clean & Jerks @ 60/90kg
5 Clean & Jerks @ 55/85kg
6 Clean & Jerks @ 52.5/80kg
Max Clean & Jerks @ 50/70kg

c)
9 Minute AMRAP of:
15 Muscle Ups
25 Chest to Bar Pull Ups
35 Toes to Bar
Max Burpee Box Jumps @ 24/30″

 

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