G
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Trigger/Warm-up/Mobilise/Activate
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1) Practice Weighted Pistols/Pistols for 7 min
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2) AMRAP the following heavy “Mary” for 10 min:
5 Deficit Handstand push-ups (2 x 20 kg bumpers each side)
10 1-legged squats (24 kg / 16 kg)
15 C2B Pull-ups […]
W
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Trigger/Warm-up/Mobilise/Activate
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1) Clean (squat clean) & Jerk (any) Ladder – Complete the following for time:
5 on 70 kg / 42 kg
4 on 80 kg / 48 kg
3 on 90 kg / 54 kg
2 on 100 kg […]
MG
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Trigger/Warm-up/Mobilise/Activate
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1) L-sit Pull-up’s – Max Reps x 5 sets
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* 90 sec rest btwn repeats
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Score = Total Reps
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Scaling – Knee tuck Pull-up’s OR Pull-up’s and 1 x Max L-sit or Tuck sit hold (Record reps […]
MGW
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Trigger/Warm-up/Mobilise/Activate
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WOD
1) Front Squat 2-2-2-2-2-2 (93% of 1 RM) *Last completed 22 April (if you missed 22 April 90% 1RM)
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Complete Every 2nd min (12 min)
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Score = Load
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then…
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GW
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Trigger/Warm-up/Mobilise/Activate
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1) OHS 3-3-3-3-3 (Count sets when loads >80% of 1RM)
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Complete every 90 sec’s
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Score = Load
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then…
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2) Complete the following for time:
27 Thrusters (45 kg / 30 kg)
M
Featured Image – A massive congratulations goes out to Eva Thornton from our sister box Algoa CrossFit who qualified in the Women’s Masters 40 – 45 year division for the 2015 Reebok CrossFit Games!
Eva has been training for about 1 year and 8 months now. This achievement is testimony […]
