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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