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 more experienced CrossFitters who are moving on to advanced movements & loads and possibly have their eye on competing in future CrossFit Competitions.
Row, Run, Ski or Assault Bike 5 Minutes
Stretch & Mobilise
Happy Birthday Paul Briggs, 46 today 🙂
In pairs in a 20 minute Window perform:
- 92 Front Squats @ 42.5kg/60kg
- 92 Lateral Burpees
- 92 Hang Cleans @ 42.5kg/60kg
- 92 Air Squats jumping over the bar
In the remaining time AMRAP 200m shuttles, score is either reps completed or overall distance.
Competitor WOD: 7:00pm – 8:00pm
15 Minutes to Establish a MAX weight in the following complex:
Snatch, Hang Snatch and Overhead Squat
15 Minutes to Establis a MAX weight in the following complex:
Clean, Jerk, Front Squat, Jerk
AMRAP: 20 mins
- 5 Deficit HSPU’s @ 3″/6″
- 10 Weighted Pistols @ 12kg/16kg
- 15 C2B pull ups
*Scale as needed*
Here is the final WOD for the JoLee Throwdown, click on the link below 🙂