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DT – AN OLD CLASSIC

Kareena has been making some steady improvements in her aggressiveness to improve her technique

WORKOUT OF THE DAY

STRENGTH

Backsquats

7RM test, you have 3 attempts once you are warmed up to get this!

CONDITIONING

5 rounds for time of:

12 Deadlifts 70/50kg

9 Hang Power Cleans 70/50kg

6 Jerks 70/50kg

 

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NEED TO WORK ON YOUR PULL-UPS?

It’s good to turn your world upside down sometimes – it gives you a new perspective

WORKOUT OF THE DAY

GYMNASTICS

Spend 10-15 minutes on either;

Kipping Pull-ups

Butterfly Pull-ups

 

If you are happy with your kipping technique then do some weighted work:

5×6 Building weight in strict Pull-ups

OR

5×3 Strict Chest to Bars

CONDITIONING

Classic – 20 minute timecap

21-15-9

Deadlifts 100/70kg

Box jumps 24/20

Wallballs

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

 

KICKING OFF THE WEEK……

Annaliese and Suzannah

*****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 DAY

METCON

A. Get to a heavy Power Clean and Jerk, then perform the EMOM

16 minute EMOM:

  • 1 Heavy Power Clean + Jerk
  • 10 Toes to Bar
  • 30 Double Unders
  • 15 Airsquats

B. 20/30 Cal AB sprint

OVERHEAD WORK TODAY

I was privileged to watch the evening crew have a crack at yesterday’s Masters League workout 18.2.  There were some really gutsy performances all-round with a few people stepping up their game and getting out of their comfort zone to go a little heavier than normal and also give the Toes to Bar a go.  In particular, Mark Burchall did the Hero RX version with 60 kg Power Cleans and Toes to Bar, and Julie Uren worked hard to get her 32.5kg Clean Complex with pretty good form!

Well done to everyone who came in and gave it a go!

– AB

WORKOUT OF THE DAY

STRENGTH

A. Overhead Squat work

5 sets of:

4 Overhead Squats

***2 seconds down, 1 up, focus on positional strength

 

B. 5 sets of:

1 Snatch pull + 1 Hover snatch

***Build weight, do one pull then bring the bar down to below knee and snatch. Focus is on building tension top-down

METCON

21-15-9

Burpees

Thrusters 40/30kg

***10 minute cap, with remaining time max thrusters

 

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