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.

Warm Up:
Run 400m + Row 400m + Ski 400m
Stretch & Mobilise

Thruster Tekkers

Team WOD:
10 Rounds For Max Reps Of:
1 Minute of Thrusters @ 30/42.5kg
1 Minute of Rest
Begin every Round with = 3 Lateral Burpees

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

A)
In 15 Minutes Establish a Max of:
2 x Hang Power Snatch
2 x Hang Squat Snatch
2 x Overhead Squat

B)
In 15 Minutes Establish a Max of:
2 x Hang Power Clean
2 x Hang Squat Clean
2 x Split Jerk

C)
“CrossFit Open WOD 11.6”
7 Minute LADDER Of:
3 Thrusters @ 30/45kg
3 Chest to Bar Pull Ups
6 Thrusters @ 30/45kg
6 Chest to Bar Pull Ups
9
9… Continue As Far As Possible