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IT’S FRIDAY!

WORKOUT OF THE DAY

STRENGTH

3 sets of:

20 Pistol Squats

*Scale to previous week’s regressions

CONDITIONING

For time, 21-15-9

Squat cleans 45/30kg

Ring Dips/Ring Push-ups/Push-ups

400m Run

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ARE YOU READY TO DO THE OPEN?

The CrossFit Open starts on 10 October.  GEO has been involved in the Open every year since we started.  It’s a great way to bring the community together, test ourselves, and also support and encourage each other.  It is for all levels of fitness and experience.

WORKOUT OF THE DAY

SKILL

3 sets of:

5 Pistol Negatives on each leg

CONDITIONING

5 rounds for time of:

8 Squat Cleans 35/25kg

10 Ring Dips/Ring Push-ups/Push-ups

8 Power Snatch

8 Pistols (4 each leg)

KICK OFF THE WEEK WITH A BANG!

WORKOUT OF THE DAY

WARM-UP

20 Hollow Rocks or 30 sec Hold

20 Supermen or 30 sec Arrested Superman Hold

STRENGTH

9 min EMOM

1) 3-5 Strict Chest to Bar Pull-ups/Strict Pull-ups/5 Eccentric Pull-ups/5 Rack Pull-ups

2) 40m Front Rack Walk pair of KB’s 24/16kg

3) 20 sec bottom of Push-up Hold

B. 6 sets of:

1 x 3-position Clean @ 70%

CONDITIONING

12 min EMOM

1) 4 Touch n Go Power Cleans @ 60% + 20 Double Unders

2) 4 Touch n Go Power Cleans @ 60% + 6 Burpees

3) 4 Touch n Go Power Cleans + 10 Russian Kettlebell Swings 32/24kg

LETS WORK ON YOUR POWER CLEAN

IMPORTANT NOTICE – there will be no 7:15pm class tonight as we will be holding our “Kickstarter” Goal Setting and Mindset lecture.

WORKOUT OF THE DAY

WARM UP

6 min EMOM

1) 30 sec Hollow Hold

2) 30 sec Arrested Superman Hold

STRENGTH

A. 9 min EMOM

1) 8 Strict Pull-ups/5 Pull-up eccentrics (depending on person)/Rack Pull-ups

*Stay neutral with all movements

2) 20 sec Front Rack Hold 24/16kg

3) 20 sec Bottom of Push-up Hold

B. 4 sets of:

3 Power Cleans @70% of 1RM

-then remove 10kgs-

10 minute EMOM 4 Touch and Go reps

FRIDAY DONE RIGHT!

Have you signed up to The Kickstarter yet?

An 8 week program to dial in your nutrition, training and mindset starts on Sunday.  If you are part of GEO, check your emails.  If you are not part of GEO and you want to find out more, send me an email to info@crossfitgeo.com.au

It is going to be an epic, transformational experience!

WORKOUT OF THE DAY

WARM-UP

6 min EMOM

1) 30 sec Hollow Hold

2) 30 sec Arrested Superman Hold

STRENGTH

3 sets of:

5 Step Downs on each leg

CONDITIONING

20 minute EMOM

1) Squat clean 35/25kg x 8

2) Ring dip/Ring Push-up/Push-up x 10

3) Power Snatch x 8

4) Pistol Squat/Weighted Pistol/Pistol to Bench x 8 (4 each leg)

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