April 4 2014

THIS SUNDAY we are at the Trusts Stadium for PUSH PLAY DAY from 10am-1pm! There will be Wods, CF kids and Teens wods  and the coaches doing some damage. Bring your mates and family and jump in for a workout!

Warm up: Double dutch and giant skipping rope!

A. Max chin ups x3 (over 5, add weight)

B. 10 minutes to work up to a 3 rm power clean

C. Compare to 27/7/2013

Amrap 2 minutes, 1 minute rest x 10

3 power cleans 55/35

6 air squats

9 wall balls 9/6

For rounds/reps

OLY CLASS (5:30 pm only)

Power snatch Build to triple @75-80% 1 rm

Behind the neck snatch push press to triple OHS 5X2

 

 

 

CrossFit in West Auckland

 


Comments

  • Paddy — April 4, 2014

    21 + 52 rounds RX.
    Last time around it was 205 total reps compared to this time 430 total reps. Cool!

  • cath — April 4, 2014

    20+62

  • cath — April 4, 2014

    Last time I did 20+97 with 15kg bar and 3kg wallball.

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