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:
Run 800m
Stretch & Mobilise

Team WOD:
5 Rounds for Max Reps of:

In 5 Minutes:
Run 200m x 2
In remaining time AMRAP:
20 Burpees
20 Kettlebell Swings @ 16/24kg
20 Ab-Mat Sit Ups

Rest 1 Minute

* Scale DISTANCE as needed
* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
For Max Reps of:
1 Minute of Snatches @ 35/50kg
2 Minute of Snatches @ 42.5/60kg
3 Minute of Snatches @ 50/70kg
4 Minute of Snatches @ 60/85kg

5 Minute Rest

b)
For Max Reps of:
1 Minute of Clean & Jerks @ 42.5/60kg
2 Minute of Clean & Jerks @ 50/70kg
3 Minute of Clean & Jerks @ 60/85kg
4 Minute of Clean & Jerks @ 70/100kg

c)
21 – 15 – 9 Reps for Time of:
Thrusters @ 35/50kg
Burpee Pull Ups

 

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