Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2×2 (95% 1RM – Wk5)
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Score = Load
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then…
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2) AMRAP the following for 4 Rounds (16 min):
AMRAP 1 min – DU’s
AMRAP 1 min – Pull-up’s
AMRAP 1 min […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Clean (squat) and Jerk (split)
3-3-3-3-3
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Score = Load
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then…
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2) Complete 21-15-9-6-3 of:
Box Jumps (61cm/51cm)
Alternating Split Jerk (60kg/40kg)
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TC = 10 min
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Score = Time/TC […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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Complete either the FiCT Qualifier or the RXit WOW 1 whichever you need to…
Class does the FiCT Qualifier if you are not enrolled for either!
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1) FiCT Qualifier (http://www.fittestincapetown.co.za/blog/fict2016-online-qualifier-1)
15.1a “Thrust in yourself”, 6min AMRAP:
6 Thrusters (35/25kg)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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With a running clock….
1) At 0 min – 5 min AMRAP of 7 Snatch (60kg/43kg) and 9 m HS Walk
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Score = Total Reps (9 m = 3 reps)
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2) At 10 min – 5 min AMRAP of Power […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 10 min complete the following (70-75% of 1RM C&J):
1 Power Clean and 1 Push Jerk
1 Squat Clean and 1 Split Jerk
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Score = Reps & Loads
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2) Complete the following in pairs for 6 min, […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 3×3 (90% 1RM – Wk 8)
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Score = Load
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then…
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2) EMOM for 10 min at 60% 1RM Snatch:
1 Power Snatch
1 Snatch
1 OHS
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