Foam Roll/Trigger/Warm-up/Mobilise/Activate

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“Amanda” – 9, 7 and 5 reps of:

Muscle-ups

Snatches (61/43 kg)

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TC = 10 min

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Score = Time or TC plus 1 sec/rep missed

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* Scaling – 18, 14, 10 Pull-up’s and Dips (use assistance as needed)

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then…

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2) HS walk – 3 x max attempts (if you do not walk further than 15 m each time, keep going until you accumulate 15 m on each of the 3 sets)

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Rest 2 min

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Score = m’s for each

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Scaling – HS at wall (max hold)/ Piked HS position (max hold)

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3) Practice DU’s with the remaining time!

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Score = No. of unbroken reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Featured Image – Jaco Van der Vyver is yet another Elite athlete confirmed for the Nutritech East Cape Champs. Jaco placed 7th at the Africa CrossFit Regionals in 2014, was the winner of the 2015 King of the Mountain (Cape Town) and placed 2nd in the Pretoria Throwdown.