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”!

Warm Up:
Row 1000m
Stretch & Mobilise

JYD

Barbell PVC Tekkers

Team WOD:
For Max Reps Of:

7 Minute AMRAP of:
Snatches @ 30/42.5kg

Rest 1 Minute

7 Minute AMRAP of:
Clean & Jerks @ 42.5/60kg

Rest 1 Minute

7 Minute AMRAP of:
Front Squat @ 42.5/60kg

In this Team WOD, you will take it in turn with your partner to completer 30 Seconds of Work followed by a 30 Second Rest. One Works for 30 Seconds while the other Rests for 30 Seconds.

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
In 8 Minutes Establish:
Heavy Squat Snatch

Rest 5 Minutes

b)
7 Minute Ladder of:
3 DB Thrusters @ 15/22.5kg (one each hand)
3 Chest to Bar Pull Ups
6
6
9
9… Continue As Far As Possible

Rest 5 Minutes

c)
In 5 Minutes Complete:
50 Power Snatches @ 25/35kg
In remaining time AMRAP:
Bar Muscle Ups