BOX OPEN 10AM-12PM

WOD

For Time:
21-15-9
Power Clean 70/50kg
42-30-18
HR Press Ups

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O-Class

High Hang Snatch

WOD
A) 10 x 2 Front Squat with a 3 second pause at the bottom of each rep
B) 15 minutes skill work – pick a weakness and work it.

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Who’s the Burpee Guy from CrossFit Velocity on Vimeo.

WOD:

100 Double Unders
50 Burpees
80 Double Unders
40 Burpee Box Jumps
60 Double Unders
30 Burpee Pull Ups
40 Double Unders
20 Burpee Toes To Bar
20 Double Unders
10 Burpees

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Congrats to Carly Ev’s who hit a 70kg squat clean last night – a goal she has been working on for a while – hard work pays off, who knew!!

WOD

5 Sets of the following complex

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements be quick to get back on the bar. Rest as needed between sets.

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WOD
AMRAP 12 Min
200m Run
4 Thrusters 60/40kg
8 Pull Ups

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The workout today is a little tip of the hat to the regional athletes – when you do this remember they do this an individuals and with a heavier dumbbell!!

WOD

In Pairs:

100 Wall ball 9/7kg
100 Chest To Bar Pull-ups
100 Pistols (Alternating)
100 Dumbbell Snatches 20/15kg (Alternating)

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