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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)

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