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

3 Rounds

  • 200m run
  • 15 Air Squats
  • 5 Burpees

WOD in pairs

For time:

  • 4 x 400m run (2 each)
  • 100 DB Snatch @ 15kg/22.5kg
  • 100 Goblet Squats @ 15kg/22.5kg
  • 100 DB Box Step ups @ 15kg/22.5kg
  • 100 Burpees over the DB
  • 4 x 400m run (2 each)

Scale the weight and height as needed

 

 

Competitor WOD

A)

Hang Snatch EMOM x 8

B)

Hang Clean n Jerk EMOM x 8

C)

“Santora”

3 Rounds for max reps

  • 1 minute of Squat Cleans @ 50kg/70kg
  • 1 minute of 20 foot Shuttle sprints (10 foot forward, 10 foot backwards = 1 rep)
  • 1 minute of Deadlifts @ 80kg/110kg
  • 1 minute of Burpees
  • 1 minute of Jerks @ 5okg/70kg
  • 1 minute rest

 

 

 

 

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