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QUALITY MOVEMENT, STRENGTH, THEN YOU GET TO CHOOSE

WORKOUT OF THE DAY

STRENGTH

Flow through the following movements for 20 minutes with a focus on quality:
10 Snatch Deadlifts (building up the weight each round)
50m Sled Drag
10 Deadballs Over Shoulder
10 Seated Behind The Neck Presses
CHOOSE YOUR OWN ADVENTURE
ZUU
3 rounds of:
10m Gorilla
20 Frogs
Run back to start
10m Bear Crawl
10m Reverse Bear Crawl
100m Run
1 minute AMRAP of:
Explodes
MOBILITY
5 min Squat
5 Jefferson Curls (light)
2 rounds of:
10 Weighted Cossacks
1 min Supinated Hang
20 Calf Raises (weighted)
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THIS ONE WILL GET YOU SWEATING!

WORKOUT OF THE DAY

CONDITIONING

A. 3 rounds for max reps of:

1 min Push Press 40/30kg

1 min Wallballs

1 min Toes to Bar

1 min Russian Kettlebell Swings 32/24kg

1 min Rest

B. For time:

40 Push Press

30 Wallballs

20 Toes to Bar

10 Russian Kettlebell Swings

ACCESSORY WORK

100m Walking Lunges

3 sets of:

10 Dumbbell Bench Press

 

MONDAY – FRONT SKWATS

WORKOUT OF THE DAY

STRENGTH

4 sets of:

4 Front Squats @80% of your 1RM

*perform a 30sec Wall Sit between each set

CONDITIONING

21-15-9

Hang Power Clean

Toes to Bar

Front Squats

ACCESSORY WORK

2 x 90sec Dead Hangs

2 x 1min Planks

WORKING ON OVERHEAD STRENGTH AND POWER

 

Tonight we have our Friday Night Lights special session so there will be an Open Gym at 5, but no 6:15pm class.  $25 for the workouts, BBQ and drinks.

WORKOUT OF THE DAY

STRENGTH

A. 6 sets of:

3 Push Press + 1 Push Jerk from the rack

*hold at the top of the jerk for 10 secs

1 Burpee max Broad Jump

B. 12 min EMOM

3 Power Snatches

*building weight each set

CONDITIONING

2 rounds for time of:

200m Run

6 Power Snatches @70% of what you got today

12 Pull-ups

24 Push-ups

CLASSIC CROSSFIT

WORKOUT OF THE DAY

STRENGTH

Front Squat

25 mins to get a heavy single rep,

-then-

reduce weight by 20% and perform 2 sets of 5

CONDITIONING

For time:

21-15-9

Power Clean 50/30kg

Shoulder to Overhead

 

 

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