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Archive for November, 2015

Tuesday 1/12/15

A) Handstand Pushup Technique B) 12min AMRAP 10 Hang Snatch 30/25kg 30 Double Unders C) 2 RNDS 20 Sit Ups 30sec Plank

Monday 30/11/15

A) Overhead Squat 4-4-4-4 B) For Time: 10 RNDS 5 Pull Ups 10 Pushups 15 Air Squat **15sec Rest**

Saturday 28/11/15

8am: Open Weightlifting – Entry via LANEWAY DOOR 9am: Technique Overview + Skill Acquisition 9:30am: WOD: INSTRUCTORS CHOICE!! Comment on our FB Page to see if your WOD gets chosen?!! Then follow the WOD with a CrossFit Brunch!

Friday 27/11/15

A) Clean & Jerk Find Your 1RM B) 12min Ascending Ladder 2-4-6-8-10-12-ect. Clean 42.5/30kg Shoulder to Overhead 42.5/30kg

Thursday 26/11/15

A) Toes to Bar Technique B) For Time: 5 RNDS 200m Run 10 Burpees 16 Jumping Lunge C) Mobility (with SMR) i.e. Roller, ect.

Wednesday 25/11/15

“Nutts” 10 Handstand Pushups 15 Deadlifts 115/80kg 25 Box Jumps 30/24inch 50 Pull Ups 100 Wall Balls 20/14lbs 200 Double Unders 400m Run (with 20/15kg Plate)

Tuesday 24/11/15

A) Kipping Technique B) 12min AMRAP 7 Push Press 50/35kg 14 Box Jumps 24/20inch 7 Ring Row

Monday 23/11/15

A) Find your 1RM Snatch   B) 3 RNDS of 4min: Score in repetitions 300m Row; then in time remaining Burpee – Toes to Bar **Rest 1min between Rounds**

Saturday 21/11/15

8am: Open Weightlifting – Entry via LANEWAY DOOR 9am: Technique Overview + Skill Acquisition 9:30am: WOD: INSTRUCTORS CHOICE!! Comment on the CFR FB Page to see if your WOD gets chosen?!

Friday 20/11/15

A) Clean & Jerk Technique 2-2-1-1 B) For Time: 7 RNDS 7 Power Cleans 7 Thrusters 7 Bar-facing Burpees