CONDITIONING THEN STRENGTH TODAY

WORKOUT OF THE DAY

CONDITIONING

MetCon Switcherooni

2 rounds for time of:

20 Pull-ups

20 Thrusters 30/20kg

Rest 2 minutes

2 rounds for time of:

20 Front Squats 40/30kg

20 Double Unders

STRENGTH

Klokov traps primer

3 x 5

Hang power snatch

4 x 3 reps holding at the top of each rep for 2 seconds for position

ACCESSORIES

100m Walking Lunges

NEWS AND EVENTS

FRIDAY NIGHT LIGHTS

Tomorrow night we are running our first Friday Night Lights session for 2019.  We’ll be kicking on the fun at 6pm.  Everyone will be split up into teams then we will pick a handful of movements out of a hat to determine what the workouts will be for the night.  No-one will know ahead of time.  Be prepared for anything but know that you’ll have a team to support you!  The cost is $20 which will cover food and drink, plus half of all proceeds will be donated to Foodbank Australia.  Come along and join us, even if you are going to be a little late.  We’ll likely have everything wrapped up by 9pm.

 

 

About AB

Crossfit Coach

Posted on April 10, 2019, in WOD. Bookmark the permalink. Comments Off on CONDITIONING THEN STRENGTH TODAY.

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