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

Front Squat Tekkers

Team WOD:
10 Rounds For Max Reps of:
40 Seconds of Front Squats @ 42.5/60kg
40 Seconds of Double Unders
40 Seconds of Rest

* Scale WEIGHT as needed
* Scale DU’s if needed for Single Unders (divide by three)

Competitor WOD: 7:00pm – 8:00pm

a)
In 12 Minutes Establish:
1 Rep Max Squat Snatch

b)
In 12 Minutes Establish:
1 Rep Max Clean & Jerk

c)
For Time of:
50 Wallballs @ 6/9kg
25 Hang Power Cleans @ 42.5/60kg
40 Wallballs @ 6/9kg
20 Hang Power Cleans @ 42.5/60kg
30 Wallballs @ 6/9kg
15 Hang Power Cleans @ 42.5/60kg
20 Wallballs @ 6/9kg
10 Hang Power Cleans @ 42.5/60kg
10 Wallballs @ 6/9kg
5 Hang Power Cleans @ 42.5/60kg