August 15 2014

A big THANK YOU to Lululemon Britomart for hosting the members of CrossFit Waitakere last night! The box looked like an commercial today…

All the best to Briar who is doing her Lvl 1 CrossFit cert this weekend!

A.Partner Pull Up Drill

>5 – 1 Resisted + 3 BW Pull Ups

<5 – 1 Eccentric Lower + 3 Assisted Pull Ups

 

B1. Box Squats (With Height Set Above Parallel)

6 x 3

B2. Strict Press

Beg – 3 x 5

Int – 8 – 6 – 4 – 4 – 4

C. Finisher:

ME Plank Hold for time

Rest 1:00

ME Hollow Hold

Oly class (5;30 pm only)

A. 12 minutes ot find:

1 rm Power Clean to push press

B. Clean Complex

1 lift off

1 deadlift

2 heavy pulls

6 sets of 2 reps

C. Foam roller mash up

 

 

lulu-hey-girl


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