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THE FINAL MASTERS LEAGUE WORKOUT TODAY FOR ALL TO ENJOY!

WORKOUT OF THE DAY

METCON

This is our last week of performing the Masters League workouts, and the final one is a doozy!

1 Round for time of:

50 CAL ROW

50 BOX JUMPS OVERS

50 DEADLIFTS

50 WALL BALLS

50 RING DIPS

50 WALL BALLS

50 DEADLIFTS

50 BOX JUMP OVERS

50 CAL ROW

MASTERS LEAGUE WOD TODAY

*****REGIONALS SPECIAL*****

GEO is opening it’s doors to any visiting CrossFitters who need a place to train while they are up here competing or watching the Regionals.  Cost for a drop-in session will be $10 cash with all proceeds going to our fundraising organisation “Friends of the World Foundation”.  Message Adam on 0488588252 if you would like to come along or message through our Facebook Page.

WORKOUT OF THE WEEK

METCON

A. Today we’ll be doing the 3rd of 4 Masters League WODs.  For those who are registered, you will partner up and take turns doing/judging the workout.  For everyone else, there will be second workout for you to do.

MASTERS LEAGUE 18.3

8 min AMRAP

5 Ring Muscle Ups

10 Snatches 50/35kg

 

B. Second workout for those not registered.

5 rounds for time of:

10 deadlifts 80/60kg

200m Run

10 Box Jumps

30 Second Plank

 

OVERHEAD COMPLEX

James, one of our Young Guns, works hard every week to improve.

WORKOUT OF THE DAY

STRENGTH

2 Power Jerks + 1 Split Jerk

***build up over the course of 10 sets to a moderate weight

METCON

5 sets of:

Assault Bike Intervals (10secs ON/20secs OFF)

B. 3 rounds for time of:

10 KB Deadlifts

10 Goblet Squats

10 single arm KB swings (each arm)

200m Run

Some “Ab” work to finish

Clark Kent…I mean Dave May getting under the bar.

WORKOUT OF THE DAY

METCON

10 min EMOM (every 2 mins)

10 Overhead Squats 50/35kg + 5 Bar Muscle Ups

***The purpose of the EMOM is to get comfortable performing a consistent amount of work and recovering enough in between each effort.  It should not be easy, nor should it be difficult to maintain.  The goal is to find that edge where you are challenging yourself but still able to maintain what is required.  I fyou need to go lighter or scale, go for it.  Find YOUR edge.

STRENGTH

A. Deadlifts 5 x 5 @ 75%

B. Ab Smash (lead by the Coach)

 

A mixed back of WODding Goodness

Gwokamole setting up to EXPLODE!

WORKOUT OF THE DAY

METCON

A. 1200m Run (another nice and easy pace just get used to the distance)

STRENGTH

Power Clean + Squat Clean + Jerk

***Take 20 mins to build up to a heavy weight

METCON

In pairs, 5 mins AMRAP of Burpees

***Burpees will be performed under the rig.  Jump and touch the bar or rings for each burpee.  Your partner will be standing at the other end of the Box waiting to be tagged in.

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