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 […]
GWM
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Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 16 min:
20 Chest to Bars
30 Power Cleans (60 kg / 40 kg)
100 DU’s
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Score = Reps
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then…
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2) Find your max load for 3 Push […]
WM
Trigger/Warm-up/Mobilise/Activate
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1) OHS
3-3-3-3-3 (count loads >80% of 1RM)
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Score = Max Load
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then…
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2) Complete 4 Rounds of the following for time:
10 OHS 60 kg
500 m Row/ 400m Run
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Time Cap […]
