NECC ATHLETES ONLY DO A BAR WARMUP AND A 2 ROUNDS OF THE METCON AT 80% PACE.
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Overhead Squat – Find your new 1RM
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then…
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2) If you did not complete the AFL WOM 15.3A,B on Monday or Tuesday […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Always Fit League WOM November 15.3A,B (http://alwaysfitleague.com/2015/11/06/wom-november-2015/)
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WOM Nov 15.3A
Find a 1 Rep Max Snatch
Time Cap is 5 minutes
Then there is a 1 min transition and at 6 min NOV 15.3B Starts…
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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 RxIt WOW 2 today!
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1) Find your new Front Squat 1RM
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Score = Load
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then…
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2) RxIt Nations Series 2015 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 10 minutes – 1 Segment Snatch Pull, 1 Segment Snatch High Pull, 1 Segment Snatch
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Score = Load & Reps
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then…
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2) Complete 5 Rounds of the following for time:
500 m Run
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 […]
