CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
5 rounds of the Bear Complex where 1 round consists of 7 reps of:
1. Power Clean
2. Front Squat
4. Back Squat
Rest 3 mins between rounds. Increase load each round. No rest during round.
Score is total load lifted.
If the barbell is rested during the round, deduct 20kgs from your final score for each infringement.
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KETTLEBELL CROSSFIT WOD
Double Kettlebell Clean + Press 3 x 5
5 rounds for time of:
24kg Dead Clean, 5 reps
Double Unders, 20 reps
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