Deadlift – Build to heavy single “Technical Max” – ie if you have any deflection in your back when lifting … the weight stays the same or goes down. 1/2 Regionals 50s WOD 25 Cal Row 25 Box jump overs 60/50cm 25 Deadlifts 80/55kg 25 Wall Balls 9/6kg 25 Ring Dips 25 Wall Balls 9/6kg […]

Strength: Build to heavy 4 X 3 Back Squats 6 RFT (25 min Cap): 7 Power clean 50/35kg 8 HSPU 9 T2B 10 KB Snatch 24/16kg 11 Push Ups 12 Goblet squat 24/16kg

Skill: Muscle Up Progressions Gymnastics: 7 min EMOM Choose rep range you can maintain for all 7 minutes Muscle Ups/jumping Bar MU/C2B/Pull Ups/ring transitions 12 min AMRAP 2 Ring Muscle Ups 10 KB Swings 24/16 10 KB Over Head Lunges 10 Wall Balls 9/6

Strength: Build up to 5 sets of 2xClean + 2xJerk (I.e do 2 squat cleans and after the second rep do 2 jerks) – Technical Max 12 min AMRAP 5 thrusters 60/40kg 10 pull ups 30 double unders Scales: 1) scale the weight of the thrusters (UB all sets) 2) pull ups to jumping pull […]

“Strength: Snatch 5-5-3-3-1-1-1 Building to a technical max – ie if technique is good, you can go up in weight 3 RFT 400m Run 10 Snatch 40/30kg 10 Burpees over the bar 10 TTB Notes: Aim should be to have the snatches touch and go unbroken. “

In teams of 2 AMRAP 30 Minutes 4 strict pull ups 8 front rack lunges 60/40 12 Deadlifts 60/40 Athlete 1 will run 100m while Athlete 2 completes one round of the WOD. Athlete 1 will rest the remainder of the time it takes athlete 2 to complete the round. Then they will swap and […]

“jack” – from Crossfit.com 20min AMRAP 10 Push Press 50/35kg 10 KB Swings 24kg 10 Box Jumps 60/50cm Scaling Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions. Intermediate Option Complete as many rounds […]

Ring Mu technique & transitions For Time: 100 Squats 10 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 10 Muscle-ups 25 Squats 10 Muscle-ups Scales: MU = Bar MU, or 1 Burpee pull up = 1 MU Or 1 ring transition (feet on ground) + Ring Dip = 1 MU

Sorry whanau quick change to the WOD for the Day Strength: 5×2 Hang Power Snatch WOD: 8 burpee Box Jumps 24/20 1 Snatch 40/25kg 9 OHS 8 burpee Box Jumps 2 Snatch 45/30kg 8 OHS 8 burpee Box Jumps 3 Snatch 52.5/35kg 7 OHS 8 burpee Box Jumps 4 Snatch 60/40kg 6 OHS 8 burpee […]

“Pairs Strongman Curcuit: Share work as you see fit 3 Rounds, Max Reps 1 min at each station, 20 Second transition: 1) Sled Push 150/100 2) Pairs Deadlift 200/130 3) Cals Assault Bike 4) Tire Flips 5) Cals Rower 6) Deadball Cleans 75/45 7) Legless Rope Climbs 8) Cals Ski Erg “