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!
Stretch and mobilise
In pairs in a 20 minute window:
- One person runs 200m
While the other AMRAPs
- 15 KB Swings @ 16kg/24kg
- 10 Goblet Squats @ 16kg/24kg
- 5 Burpees
Take 15 minutes to hit a 1RM Power Snatch
rest 5 minutes
2011 London Throwdown WOD
- 100 Power Snatches @ 30kg/42.5kg
*On the first minute perform 1 Lateral Burpee, on the second minute perform 2 on the third minute perform 3 etc*
Timecap – 10 mins
If you fail to complete 100 Snatches in the timecap then your score is the amount of Snatches.