WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
PRE-HAB
Behind the Neck Band Pull Aparts 3 x 20
BEGINNER WEIGHTLIFTING
Hang Snatch (Mid-Thigh)
5 x 3
INTERMEDIATE WEIGHTLIFTING
High Hang Snatch + OHS 1+2 x 2 reps x 5 sets
Rest 90 secs
WOD
5 rounds for time of:
70kg Ground to Overhead Anyhow, 5 reps
Strict Pull Up, 10 reps
GHD Sit Up, 15 reps
Post time to comments
KETTLEBELL CROSSFIT WOD
SKILL
Arm-Bar Stretch
WOD
As many rounds as possible in 10 mins of:
24kg Kettlebell Clean + Push Press, 3/3 reps
9kg Ball Slam, 6 reps
Post rounds to comments
Would be a great lunchtime team WOD
Strength:
Press 30/5, 35/5, 40/3
F/Squat 20/5, 30/5, 30/5, 30/5
WOD:
5 RFT of
25kg Ground to O/H (deadlift, hang p/clean, press, 5 reps
Strict Pull ups BB, 10 reps
1 min leg raise holds
Time :14:23min
sorry lesbo!!! only did 30kg!! since ive dropped weight im finding it difficult to maintain power:-( not sure how to fix it
Slapper, 30 is awesome! It should level out but if you feel like you are losing strength, have a look to see you are eating enough protein and fat. If your body is covering beautiful protein and fat to energy but not getting enough, you are going to feel weaker and fatigued. Get some more pork on your fork slapper xx
Covering = converting
WOD
40kg clean to push press
red band assisted PUs
GHD Sit ups.
14 minutes something. (should hae written it down immediately!)