Tuesday 31/05/16

Announcements

Wednesday 1st June Public Holiday Opening: Classes at 9am, 11am, 1pm

CrossFit Kwetu – CrossFit

Warm-up

3 x

10 Squats

10 Mountain Climbers

15s Handstand

OHS Technique

Bosman OHS

Overhead Squat (10 – 7 – 5 – 5 – 7 – 10)

Lift from the floor. Back Push Press

Maintain correct form

Lift every 2.5 Mins

0 – 2.5 – 5 – 7.5 -10 – 12.5

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Competition – As is

Fitness –

7 RFT

11 3/4 Bodyweight Deadlifts

100m Sprint

Health –

5 RFT

11 1/2 Bodyweight Deadlifts or KB Deadlifts

100m Sprint

TIME CAP – 14 Mins

Technique

12 Mins to work on Squat Snatch Technique

Keep it light!

Strength

In 5 Mins complete

3 x 20 Weighted Sit Ups – HEAVY! Scale as necessary.

Mobility

Individual Shoulder Mobility

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