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 500m
Assault Bike 25 Calories
Stretch & Mobilise

Team WOD:
10 Rounds for Max Reps of:

30 Seconds of Goblet Lunges @ 16/24kg
30 Seconds Rest
30 Seconds of Ab-Mat Sit Ups
30 Seconds Rest
30 Seconds of Box Jumps @ 20/24″
30 Seconds Rest

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
2 x Hang Snatch

b)
10 Minutes to Establish a Max of:
2 x Hang Clean
2 x Jerk

c)
For Time of:
15 Squat Cleans @ 42.5/60kg
50ft Handstand Walk
12 Squat Cleans @ 42.5/60kg
50ft Handstand Walk
9 Squat Cleans @ 42.5/60kg
50ft Handstand Walk
6 Squat Cleans @ 42.5/60kg
50ft Handstand Walk
3 Squat Cleans @ 42.5/60kg
50ft Handstand Walk

Time Cap = 14 Minutes

 

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