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Wednesday WOD 19-6-19

June 18th, 2019

Wednesday WOD 19-6-19

Because of the CrossFit Gymnastics Course being run at the box on Saturday.

We are doing a:

5km Run for time

8am Start at Gosling Creek, get there at 7.40am for the route.

Saturdays WOD will be a 5km run time trial with the crew at https://www.parkrun.com.au/orange/

You will need to register (Free, once only) at: https://www.parkrun.com.au/register/

We will redo this in 6 weeks time.

 

Wednesday WOD

Snatch + Overhead Squat
1-1-1-1-1-1-1-1-1-1

[COMPETITION TRAINING]
[B] Alternating EMOM 12 mins
Odd: 7 Muscle Ups
Even: 7 Strict HSPU

Aim to get the sets unbroken
If the HSPU are too easy, use a 4″ (2″) deficit

[C] For time:
Row 10 Cals
Rest 30 sec
Row 20 Cals
Rest 1 min
Row 30 Cals
Rest 1 min
Row 20 Cals
Rest 30 sec
Row 10 Cals

Thank you: https://www.crossfitbrisbane.com/blog/blog_index.html

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