Crossfitbrisbane2small

WODs

WOD [A]

AMRAP 20 mins: Snatches, Pull-ups, Push-ups and Air Squats

Complete as many rounds as possible in 20 mins: 3 Snatches, 60/40 kg 3 rounds of: 5 Pull-ups 10 Push-ups 15 Squats

Snatch may be performed as power or squat

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COMP [A]

Med Ball GHD Sit-up : 3x15

Med Ball GHD Sit-up 3x15 Use the same weight for each set. Rest as needed between sets.

20/14 lbs For quality, scale as required

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COMP [B]

FT: Assault Bike Calories

For time: 60 Assault Bike Calories Rest 2 mins 30 Assault Bike Calories Rest 1 min 15 Assault Bike Calories

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TEENS [A]

2 RFT: GHD Sit-ups, Hip Extensions and Air Squats

2 rounds for time of: 40 GHD Sit-ups 50 Hip Extensions 60 Air Squats

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TEENS [A] - Beginner Option

2 RFT: Sit-ups, Kettlebell Deadlifts and Air Squats

2 rounds for time of: 30 Sit-ups 40 Kettlebell Deadlifts, 20/16 kg 50 Air Squats

Juniors: 16/12 kg

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Warmup - 22/11/2018

Warmups : 1

Warmups 1 Rest as needed between sets.

Warm up for the Snatch (broomstick then barbell): Samson Stretch Dislocates & stretch shoulders OH Squat x 3 Down & Up x 3 High Elbows x 3 Muscle Snatch x 3 2” 4” 6” Snatch Lands x 3 High Hang Power Snatch x 3 Hang Power Snatch x 3 Deadlift + Hang Power Snatch x 3 Power Snatch x 3 Stretch out, then…(with a barbell) 2 rounds, 5 reps of each Snatch grip Deadlift Muscle Snatch Overhead Squat Push Ups Pull ups Then, warm up to starting weight with 3-4 warmup sets

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