- Start of the African Regionals today. Good luck to all competitors especially the big cheese defending champ Dave Levey.
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- Trigger/Warm-up/Mobilise/Activate
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- 1) EMOM for 20 min:
- 3 Muscle-up’s (Scaling – 3 C2B/normal Strict Pull-up’s; 3 Ring/Bar Strict Dips ; 3 Ring Rows & 3 Parallette Dips)
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- Score = Reps achieved out of a possible 30 reps
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- then…
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- 2) Complete 10 […]
- Trigger/Warm-up/Mobilise/Activate
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- 1) Clean Pulls (105% of 1 RM)
- 3-3-3-3-3
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- then…
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- 2) Complete 21-15-9-6-3 of the following for time:
- Clusters (Squat Clean Thrusters) (24 kg / 40 kg)
- Pull-up’s
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- Time Cap 15 min
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- Score = Time OR Time plus 1 sec per rep missed
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Image – (Image courtesy of CrossFit, Inc)
- Trigger/Warm-up/Mobilise/Activate
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- Complete the following for time:
- 10 Clean & Jerk (43 kg / 60 kg)
- 20 SDHP (13 kg / 20 kg) or 200 m Row
- 30 HR Burpees
- 40 Wall Ball’s (6,3 kg / 9,1 kg)
- 50 SDHP (13 kg / 20 kg) or 500 m Row
- 40 T2B
- 30 KB Swings (32 kg / 24 kg)
- 20 SDHP (13 kg / 20 […]
- Trigger/Warm-up/Mobilise/Activate
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- 1) Back Squat
- * 2-2
- (95% of 1 RM)
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- then…
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- 2) Climb the following ladder for 15 minutes:
- 4 DU’s
- 2 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
- 8 DU’s
- 4 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
- 12 DU’s
- 6 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
- 16 DU’s
- 8 Ring Dips (Scaling bar […]
- Trigger/Warm-up/Mobilise/Activate
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- 1) EMOM for 15 min:
- 1 Power Snatch
- 1 Snatch
- 1 OHS
- * Complete on 70% of your 1 RM
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- then…
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- 2) Complete the following for time:
- 15 Snatches (43 kg / 60 kg)
- 25 Wall Ball’s (6,3 kg / 9,1 kg)
- 15 Snatches (43 kg / 60 kg)
- 25 Wall Ball’s (6,3 kg / 9,1 kg)
- NB – snatch = squat snatch
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- Score = Time
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- Cool-down/Trigger Ball/Foam […]
- Trigger/Warm-up/Mobilise/Activate
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- 1) Back Squat
- * 3-3-3
- (90% of 1 RM)
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- 2) The benchmark WOD “Diane” – Complete 21-15-9 of the following for time:
- Deadlift (70 kg / 102kg)
- Handstand Push-ups
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- Score = Time
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Feature Image – Sakhe , Donna and Delme knocking out a quick 20 reps for time on 75% of 1RM Back Squat.
