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Showing posts from October, 2019
8am 5 x E4MOM 50 du 25 sit ups 10 DB man makers 9am Partner WOD 30 - 24 - 18Muscle ups 100ft HS walk or 60 cals 10:00 amSnatch high pull + Power snatch 5 x 1 3 position Snatch (high,hang,floor)5 x 1 OH Squats 3 x 3
I will be covering some skill work today based on movements that might come
up in the open and give you chance to practice away from a work out 
ask me questions and develop your skills 
class will be split into pull and press

Pulling movement drills develop glide kip focus on ring / bar muscle ups Butterfly ctb/pull ups kipping ctb/pull ups Pressing focus strict or kipping HSPU HS walk
8:00 am4 x E5MOM 20/15 cal row 15 TTB 50ft/ 15 m HS Walk 9am 25 min AMRAP partner 1 - du partner 2 - AMRAP 7 Burpees 14 DB snatch 10:00 amClean high pull + power clean + push press  5 x 1 hang clean + clean + FS + jerk 5 x 1 Front squat 3 x 3 same weight
Jason 100 Air squats 5 ring muscle ups 75 Air squats 10 ring muscle ups 50 Air squats 15 ring muscle ups 25 Air squats 20 ring muscle ups 

Bar muscle ups 1 - glide kip 2 - hip to bar 3 - muscle up 4 - volume 20 min EMOM min 1 - Ski erg min 2 - 10 DB bench min 3 - 10 kb bent over rows min 4 - 5 weighted chin ups min 5 - 5 weighted dips
Strength - 2 x snatch + 2 x OHS
plus 2.5kg from 2 weeks ago 17.413 min AMRAP 55 deadlifts 55 wall balls 55 cal row 55 HSPU
CrossFit Games Open 2020 season 

Some changes for this seasons CrossFit Games 

I have moved the Heats to Friday starting @4pm and running every 30mins
- heats will be in groups of 5 people due to the unknown structure of the WOD
- heats available to book up in advance
- goal is to make it a social evening each week

There will still be classes in the morning for those that can't make the evening.

Retests will be available for those doing the open on Monday, if you are not signed up online
then you will not be able to do the WOD again on Mondays.

SIGN UP HERE 

Different levels available 

RX male and female
Scaled male and female
masters/scaled masters
male and female
- 35 - 39
- 40 - 44
- 45 - 49
- 50 - 54
- 55 - 59
- 60+