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WOD

Workout of the Day 10th Dec

Warm-up

400m Warm Up Jog
1min Wall Facing Handstand Hold
1min Passive Hang
-3 Rounds-
5 Inchworms
10 Squat Jumps

Weightlifting

Metcon (Weight)

Build to a heavy lift for today:
Power Clean + 3 Push Jerk

Start with an empty barbell and perform the complex perfectly, add weight and do the same. You cannot increase unless the lift is as good as the previous lighter lift.

Metcon

Metcon (Time)

30-20-10
Pull Ups
Burpee Box Jump Overs

Rx: C2B, 24"/20"
Int: Pull Up, 24"/20"
Sc: Jumping Pull Up, 20"

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

Whiteboard:

Monday, 10, December 2018

Male Athletes

1

David
McArdle 🌳

12:00 PM CrossFit

105 kg

1

Kevin
Tuano

7:00 AM CrossFit

105 kg

2

Jonathan
Goldstone

6:00 AM CrossFit

90 kg

3

Baptiste
Huelvan

12:00 PM CrossFit

75 kg

4

Steve
Scannell

12:00 PM CrossFit

65 kg

5

Pat
Oughton

12:00 PM CrossFit

55 kg

Ugly last lift - more of a strict press. Drop weight and work on ...

Female Athletes

1

Nina
Tuano

5:00 PM CrossFit

50 kg

2

Jess
Roose

6:00 AM CrossFit

45 kg

3

Rosie
Crofskey

6:00 PM CrossFit

60 kg

Failed 60 first time but then went down to 57.5 and back up and g...

4

Abby
McCarthy

12:00 PM CrossFit

50 kg

4

Private

6:00 PM CrossFit

50 kg

4

Jené
Hattingh

6:00 PM CrossFit

50 kg

5

Ashlin
Tucker

6:00 PM CrossFit

45 kg

strict technique

5

Stephanie
Symynuk

5:00 PM CrossFit

45 kg

6

May
Ryder

6:00 AM CrossFit

40 kg

7

Gabi
Steer

6:00 PM CrossFit

37.5 kg