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 1000m
Stretch & Mobilise

Deadlift Tekkers

Team WOD:
30 Minute AMRAP of:
10 Deadlifts @ 60/85kg
Row, Ski or Assault Bike 7/10 Calories
10 Wallballs @ 6/9kg
Row, Ski or Assault Bike 7/10 Calories

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 1 Minute:
Assault Bike 7/9 Calories
In remaining time complete:
1 x Snatch
Rest 1 Minute
x 5
(score is total Weight Lifted in 5 Attempts)

b)
In 1 Minute:
Assault Bike 7/9 Calories
In remaining time complete:
1 x Clean & Jerk
Rest 1 Minute
x 5
(score is total Weight Lifted in 5 Attempts)

c)
For Time of:
5 Rope Climbs
100 Double Unders
20 Dumbbell Squat Cleans @ 15/22.5kg
30 Toes to Bar
40 Wallballs @ 6/9kg
50 Burpees to High Target

 

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