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”!

Today’s Team WOD is a belated Birthday WOD for Liz Myers who became 1 Year away from the Masters Category on Sunday!!!

Warm Up:
Run 800m
Stretch & Mobilise

“Roxanne”

Dumbbell Snatch Tekkers

Team WOD:
5 Rounds for Max Reps of:

In 5 Minutes:
Run 400m (200m Each)
In remaining time AMRAP:
34 Alternating DB Snatches @ 15/22.5kg
34 Partner Sit Ups @ 15/20kg
34 Burpees

Rest 1 Minute

* Split the Reps evenly with your Partner
* Carry on each Round from where you were up to
* Scale DISTANCE as needed
* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
EMOTM:
1-3 = 5 x Sots Press (empty barbell)
4-6 = 5 x Snatch Drop No Feet (empty barbell)
7-9 = 5 x Snatch Drop (empty Barbell)
9-15 = 1 x Hang Snatch + 1 x Overhead Squat
16-20 = 1 x Hang Snatch

b)
2 Rounds for Max Reps of:

2 Minute AMRAP of:
7/10 Calorie Row
1 Rope Climb

1 Minute Rest

2 Minute AMRAP of:
7/10 Calorie Assault Bike
5 Burpee Over Box Jumps @ 24/30″

1 Minute Rest