GW
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1a) 3 Position Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
3-3-3
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Score = Load (*Beginners remain at 70% of their clean 1 RM) or
go up 1-5 kg from your previous […]
GWM
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1) Back Squat – 1RM Test
* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!
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Be sure to warm-up adequately – use the following as a warm-up guideline:
4 reps on 55% 1RM
2-3 reps on 70% 1RM
WM
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1) EMOM for 10 min – 4 Snatch (70% of your 1RM) – Progression from what last completed on 27 Oct (i.e. 65% 1RM for 5)!
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Score = Score out of a possible 40 reps
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Then…
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2) Complete […]
G
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RxIt Nations Series 2014 has begun…We will be completing their first workout today! Follow our CrossFit Algoa athletes on the site leaderboard. Click here http://www.rxitseries.com/WODs/Leaderboard.aspx?id=58&team=1 and click on the RXit Nations Series tab and select the respective leaderboard!
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Workout Of The […]
MG
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1) Complete the following for time:
Sprint 100 m
5 HR Burpees
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Rest 30 sec
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Repeat 10 times
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Score = sum of 10 repeats
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then…
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2) Complete the following for time:
MGW
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1) Back Squat
2-2-2-2-2-2 (If you managed last week add 1-5 kg; if not repeat at 94%)
* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%; 1 Oct wk 3 – 85%; 8 Oct wk 4 […]
