March 21 2014

Time to go into the rower business…

A. Chin ups;

5 second hold at the top, eccentric lower + 3 reps x5 (no bands, work with a partner)


Power Cleans 45/30

Ring dips


100 meter run between rounds 15 min cap

OLY CLASS (5:30 pm only)

A.15 min to find 1 rm hang snatch

B. “Death by snatch tech”

1 snatch grip dl

1 hang snatch

2 snatch grip dl

2 hang snatch etc…

….EMOM until failure @ 60% 1 rm


Here’s some help with the ring dip kip;

CrossFit in West Auckland


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