GW
Reminder about our end of year Cristmas function on the 4th Dec.
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1) Pause Front Squat
5-5-5 (70% of 1RM)
* Pause for 3 counts at rock bottom
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then…
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2) AMRAP the following for 3 min. (i.e. Repeat […]
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Reminder about our end of year Christmas function on Thurs, 4 Dec 2014 at Mr Hydes. Time to be confirmed.
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Bar Warm-up – OH mobility and Snatch progressions & skill transfer and Filthy Fifty Mvts.
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WOD
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a) […]
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WOD
EMOM for 10 min – 3 Snatch (75% of your 1RM) – Progression from what last completed on 27 Oct 65% 1RM for 5; 11 Nov 14 70% 1RM for 4)!
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Score = Score out of a possible […]
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WOD (1)
Skin the Cat – Take 10 min to get in quality reps (No score, for quality!)
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WOD (2)
Complete “Death by” – Burpees and DB OR KB Thrusters (24 kg / 16 kg each)
WMG
CrossFit Algoa (Port Elizabeth) WOD – Wed, 19 Nov 2014
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WU – Bar drills Clean & Split Jerk
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High Hang Clean & Split Jerk
2-2-2-2-2-2 (work up to a heavy load with perfect form)
Score = Max Load
MG
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WOD (1)
1) EMOM for 10 min:
30 DU’s
5 Strict HSPU’s
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Score = Score out of 300 DU’s and 50 Strict HSPU’s
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WOD (2)
Complete the following for time:
Run 500 […]
