Crossfitbrisbane2small

WODs

WOD [A]

Clean : 5-3-3-2-2-2-1-1-1-1

Clean 5-3-3-2-2-2-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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WOD [B]

"Tabata" - GHD Sit-ups : 8 x 20 secs / 10 secs

Tabata GHD Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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COMP [A]

Jerk : 2-2-2-2-2

Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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COMP [B]

FT: Rows and Burpee Box Jump Overs

For time: Row, 500 m 25 Burpee Box Jump Overs, 24/20 in Row, 500 m

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Nothing assigned for September 21, 2018

Warmup - 21/9/2018

Warmups : 1

Warmups 1 Rest as needed between sets.

Dynamics & Leg Swings General Warmup (5 mins) 4 rounds, 20 sec on / 10 secs off Air Squat (easy pace) Hollow Rock (Alternate every 20 for a total of 4 intervals per exercise) Russian babymakers x 30 sec Squat & reach x 10 Then, with an empty barbell… Down & Finish from High Hang Down & Finish from Hang x 3 Deadlift x 3 3 Position Hang Clean (Pockets, Above Knee, Floor) x 3 Clean x 3

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