Workout of the Day

Team & Competitor WOD 17.04.2015

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 800m
Stretch & Mobilise

Kettlebell Tekkers

Team WOD:
20 Minute AMRAP Of:
10 Kettlebell Push Press @16/24kg
15 Kettlebell Swings @ 16/24kg
20 Kettlebell Lunges @ 16/24kg

Each time the Kettlebell is put down = 5 Burpees

One Person AMRAP’s while the other Runs 400m

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

A)
20 Minutes to Establish:
1 Rep Max Back Squat

B)
5 Power Snatch: EMOTM x 3 @ 70%
3 Power Snatch: EMOTM x 3 @ 80%
2 Power Snatch: EMOTM x 3 @ 85%

C)
5 Power Clean: EMOTM x 3 @ 70%
3 Power Clean: EMOTM x 3 @ 80%
2 Power Clean: EMOTM x 3 @ 85%

D)
6 Minute AMRAP Of:
6 Double Kettlebell Clean & Jerk @ 16/24kg
12 Double Kettlebell Front Rack Lunges @ 16/24kg
6 Burpees

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp