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Components
Metcon
Metcon
Settings
Location
(All)
Instinct Fitness - CrossFit Thorndon
Program
CrossFit
Teens CrossFit
Date
WOD
Workout of the Day 10th Dec - Instinct Fitness - CrossFit Thorndon
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM Open Gym
12:00 PM CrossFit
1:00 PM CrossFit
4:00 PM Open Gym
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (6/10)
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
video library
.
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
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