Thursday 2/6/16

Announcements

nb Change to emailed date. Farewell dinner at Fogo Gauchos for Antonia and Brendon is now FRIDAY 10th JUNE at 8pm. Please let Josphat know if you are coming. Pay on the day.

CrossFit Kwetu – CrossFit

Warm-up

3 x

100m Run

10 Squats

5 Walkouts

Strength

Starting at 50/60% of 1 rep max and lifting every 2 mins:

6 Rounds:

1 Full Squat Clean

1 Low Hang Squat Clean

1 High Hang Squat Clean

0 – 2 – 4 – 6 – 8 – 10

Add weight if possible focus on speed under the bar & good elbow position.

Metcon (Time)

5 RFT

Competition –

5 Squat Snatches (40/25)

10 Toes 2 Bar

15 Front Rack Lunges

Fitness –

5 Squat Snatches (30/22)

10 K2E

15 Front Rack Lunges

Health –

5 Power Snatches (22/17 or KB Swings)

10 K2W

15 Front Rack Lunges

Time Cap 20 Mins

Gymnastics

7 min running clock

Accumulate 3 mins in Handstand

Every time you drop perform 2 Forward Rolls

or accumulate 2 mins in Handstand, every time you drop perform 2 Log Rolls

Adjust time accordingly if performing free handstands

Mobility

1 Min in Plough

1 Min in Bow

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