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Components

Metcon

Workout of the Day 8th Oct

Warm-up

200m Jog
10 Active Spidermans
1:00 Squat Hold
200m Jog
10 Dowel Pass Throughs
10 Overhead Squats

Snatch Warm Up
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Deep Power Snatch
5 Squat Snatch

Strength

Metcon (Weight)

Every 90sec for 12mins
3 TnG Power Snatch

Metcon (Weight)

Every 90sec for 12mins
3 TnG Power Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
12 Wall Balls
9 Bar Facing Burpees
6 Power Snatch

Rx: 60/40kg
Int: 50/35kg
Sc: 35/25kg

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, 08, October 2018

Male Athletes

Kevin
Tuano

5:00 PM CrossFit

72 kg

Casey
Glover

5:00 PM CrossFit

70 kg

Female Athletes

Gabriela
Barrientos

6:00 PM CrossFit

37.5 kg

Ashlin
Tucker

6:00 PM CrossFit

30 kg

3RM touch n go with good form

Courtney
Jones

5:00 PM CrossFit

25 kg

Technique focus - take knees back while lifting bar and bring up ...