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 Coached session is designed for our CrossFitters who are ready to introduce some advanced movements are loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!
Massive congratulations to our Head Coach David Butterfield and long standing member Jamie-Leigh Boult who get married today!!!! This workout is dedicated to them 🙂
Warm up
Animal walks, movement patterns
Deadlift tekkers
WOD
20 minute AMRAP in pairs
- 22 Goblet Squats @ 16kg/24kg
- 7 Deadlifts each @ 70kg/100kg
- 16 Burpee’s
*scale the weight as needed*
Competitors WOD
- 1 Power Snatch + 1 Squat Snatch (not touch and go)
B) 10 minutes to hit a heavy complex of:
- 2 rep power clean + push jerk
C) For time:
- Row 500m
- 21 Thrusters @ 30kg/42.5kg
- Row 500m
- 15 Thrusters @ 30kg/42.5kg
- Row 500m
- 9 Thrusters @ 30kg/42.5kg
