WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
BEGINNER STRENGTH PROGRAM 5.1
1) Back Squat 3 x 5
2) Deadlift 3 x 3
Rest 2 mins between sets
INTERMEDIATE STRENGTH PROGRAM 5.1
Back Squat 5 x 5 x 70% 1RM
Rest 2-3 mins between sets
WOD
3 rounds, each for time of:
70kg (50kg) Hang Power Clean, 3 reps
24″ Box Jump, 6 reps
Toes to Bar, 12 reps
Run 100m
70kg (50kg) Hang Squat Clean, 3 reps
Rest 1:1
Post time for each round to comments
KETTLEBELL CROSSFIT WOD
STRENGTH
Double Kettlebell Squat 3 x 5
WOD
3 rounds for time of:
Hand Stand Push Up, 5 reps
24kg Double Kettlebell Clean, 10 reps
Run 400m
Post time to comments
Don’t miss the fun of our Halloween WOD this Sunday @ 9am. Email Stacey to register.
INTERMEDIATE STRENGTH PROGRAM 5.1
Back Squat 5 x 5 x 140Kgs
WOD
3 rounds, each for time of:
70kg (50kg) Hang Power Clean, 3 reps
24″ Box Jump, 6 reps
Toes to Bar, 12 reps
Run 100m
70kg (50kg) Hang Squat Clean, 3 reps
Rest 1:1
Round 1: 1:14 Round 2: 1:20 Round 3: 1:46
nice