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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
REGISTER FOR THE NEXT TERM OF THE GEO “YOUNG GUNS” PROGRAM
REGISTER FOR THE NEXT TERM OF GEO’s “YOUNG GUNS” PROGRAM
Check out our awesome GEO “Young Guns” in action. I’m really proud of how far these kids have come in a very short time. What started out as an experiment to see if kids would be interested, has turned into a fully committed and enthusiastic group of boys and girls who are just soaking up everything that is thrown at them, and who continue to improve from week to week.
We will be finishing our second term of training this week and breaking for the school holidays (much to the kids disappointment), but our 3rd term will commence on Wednesday 19 July and run for 10 weeks to Thursday 21 September.
We have received a lot of very positive feedback and interest in joining the program has grown. As a result, we will be capping numbers for the next term of training to ensure each of the kids is given the attention they need to progress.
If you or someone you know are interested in getting your/their kids involved, please email Adam at info@crossfitgeo.com.au promptly for further details.
WORKOUT OF THE DAY
STRENGTH
1RM Back Squat
METCON
3 rounds for time of:
20m Joeys (fwd/bkd)
10 Ring Dips
200m Run
10 Pull-ups
WOD – Thursday 22 June 2017
The Young Guns learned how to Clean today, with Bun and Diaz joining in to lend a hand.
WORKOUT OF THE DAY
METCON
A. For time:
10-9-8-7-6-5-4-3-2-1
Cobra Push-ups
Russian Twists 24/16kg
B. In pairs, 3 rounds of:
40 DB Thruster 25/15kg
40 DB Single Arm Overhead Lunges (using same weight)
We’ve got something for everyone today
Al – getting himself into the zone
WORKOUT OF THE DAY
STRENGTH
18 min EMOM
1. 3 x Clean @ 75%
2. 10 Strict Pull-ups
3. 10 DB Strict Press 20/15kg
*Record your clean weight in Wodify
METCON
2 rounds for time:
1200m Run
30 Wallballs
A CLEAN COMPLEX THEN A HEFTY PARTNER WOD
The Young Guns work on their grip strength
WORKOUT OF THE DAY
STRENGTH
1 Deadlift + 1 Hang Squat Clean + 1 Clean 20 mins to build to heavy weight
METCON
In pairs, 5 rounds for time of:
40 Kettlebell Swings 24/16kg
40 Wallballs
2 x 200m Runs (performed relay style)
