Congrats to Liam and Harry – 5th place at the Filex Fitness and Health Expo

Big high-5’s and fist bumps to these two weapons.  They came 5th amongst a high calibre field of teams at the Filex Fitness and Health Expo on the weekend.  I watch these guys train weekly – they are consistent, they are mindful, and they are committed to their goals.  Well done lads!

GEO Programming update:

  • This week there will be some 3RM testing to check in with how we are travelling with the rebuilding after the Open.  If you have been coming in consistently the past few weeks there should be a lot of pleasant surprises when doing these tests.
  • There will still be difficult conditioning workouts but most technical and complex work will be taken out for this week so that the testing can take place.
  • Posterior and Unilateral accessory work will still be present.

WORKOUT OF THE DAY

METCON

A. For time:

21-15-9

Snatches 50/35kg

Deadlifts

Sit-ups

Rest 3 minutes;

9-15-21

Sit-ups

Deadlifts

Snatches

 

B. 3 minute AMRAP of:

Shoulder to Overhead 50/35kg

 

ACCESSORY WORK

3 sets of:

10 Lunges (reverse)

3 sets of:

10 Single Arms DB press

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About AB

Crossfit Coach

Posted on April 23, 2018, in WOD. Bookmark the permalink. Comments Off on Congrats to Liam and Harry – 5th place at the Filex Fitness and Health Expo.

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