WOD: Monday 16/06/2014
***REMINDER***
No 6:00am, 9:00am or CrossFit for Life classes today. 5:30pm and 6:30pm classes will run as per usual.
Special 6:00am and 9:00am classes tomorrow to make up for today!
Special shout out to all Fit Wars 9 competitors - you guys are awesome. You're technique and integrity of movement was in many cases unparalleled. Well done and we are so proud to be your coaches.
WOD:
With a continuous clock running complete the following...
10mins alternating between:
30s Tripod Hold
30s rest
30s to do 5 heavy Split Strict Press
30s rest
Then:
10mins AMRAP
10 Box Jumps (20''/24'')
8 Front Squats (35kg/50kg)
6 Shoulder to Overhead (35kg/50kg)
Then:
10mins to establish a 2 rep max Clean.
Post scaling, rounds completed and weights to comments.
No 6:00am, 9:00am or CrossFit for Life classes today. 5:30pm and 6:30pm classes will run as per usual.
Special 6:00am and 9:00am classes tomorrow to make up for today!
Special shout out to all Fit Wars 9 competitors - you guys are awesome. You're technique and integrity of movement was in many cases unparalleled. Well done and we are so proud to be your coaches.
WOD:
With a continuous clock running complete the following...
10mins alternating between:
30s Tripod Hold
30s rest
30s to do 5 heavy Split Strict Press
30s rest
Then:
10mins AMRAP
10 Box Jumps (20''/24'')
8 Front Squats (35kg/50kg)
6 Shoulder to Overhead (35kg/50kg)
Then:
10mins to establish a 2 rep max Clean.
Post scaling, rounds completed and weights to comments.
BLCF Fit Wars 9 athletes and support crew.