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) Weighted Pull-up’s 3-3-3-3-3 (Max Load)
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then…
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2)AMRAP the following for 20 min:
400 m Run
10 Inverted Burpee to HSPU (kick up to HS and complete 1 HSPU)
15 Burpee C2B Pull-up’s
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Score […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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NB – Last day to complete the AFL WOM’s for October – 15.1A & B and 15.2
(http://alwaysfitleague.com/category/woms/)
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1) Back Squat – 1 RM Test (be safe, use a belt, use a spotter / power rack)
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Score = Load
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 12 min:
20 D-ball cleans (30kg/20kg) OR BB Plate Cleans (25 kg/15kg)
50 DU’s
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Score = Total Reps
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then…
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2) Running 2 Rounds of the following, each for time:
1000 m, […]
