February2016

February2016

01 03 16 – Deadlifts

Warm up: Coaches warm up…   Mobs: T-spine Hamstrings Lats   Strength – Deadlifts: 5-5-5-5-5-5   Met Con – 13 min AMRAP: 13 SDHP 50/35 13 HSPU 13 Front squats 50/35 Technique class: Snatch: The Burgener Warm Up and Junkyard Dog. Set up and working from the top down through the[…]

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26 02 16 – DAN

Warm up: Coaches warm up…   Mobility: Squat prep   Strength – Front squat: 7-7-7-7-7-7   As some of you may know on Tuesday (23/2/16) we lost a friend and fellow CrossFitter, Dan Lewis. We will be commemorating Dan with a WOD in his name, including some of his favourite[…]

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25 02 16 – Rope Climbs

Warm up: 3 rounds: 5 down ups 10 kip swings 15 sit ups   Mobility: lats Shoulders Hips   Technical development – Rope climbing: Beginner – hanging knee tucks and foot wrap development Intermediate – Practice efficiency ,aim to climb in 2 pulls Advanced – continue to develop the legless[…]

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24 02 16 – Snatch

Warm up: 5 mins – get sweaty Burgener warm up   Mobility: Snatch prep   Strength – snatch: Snatch balance with 3-second pause in bottom: 3-3-3-2-2-1 Finish with a few full snatches to reinforce positioning   Met Con – 5 rounds: 15 box jumps 24/20″ 15 push press 40/30kg 15 hand[…]

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23 02 16 – Close grip bench

Warm up: 25 Jumping Jacks 20 Air Squats 15 Push Ups 10 Supermans 5 Burpees   Mobs: Chest Tricep Shoulder   Strength – Close grip bench press: 7-7-7-7-7   Met Con: 21-15-9: Deadlifts 100/80kg Overhead lunges 25/20kg plate Over bar burpees Adapted from CrossFit.com Technique class: Bear complex:  An opportunity[…]

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22 02 16 – GRACE

Warm up: Coaches warm up…   Mobs: Hip Quad Lat   Strength/technique – Hang power clean: 7 sets of: 2 hang power cleans + 2 front squats Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull   Met Con – Grace: 30[…]

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