WORKOUT OF THE DAY

Tuesday, 3 December 2019

Interested in joining and you haven’t done CrossFit before? We have a free class every Saturday at 11am. Just show up! There’s no need to sign up in advance.

Or email us here for a free consultation or to sign up for Private Elements!

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Part A:
Overhead Squats *
E2MOM for 8 rounds

*% based off 1RM OHS

6 OHS at 60%
4 OHS at 65%
2 OHS at 70%
5 OHS at 65%
3 OHS at 70%
1 OHS at 75%
4 OHS at 70%
2 OHS at 75%

Part B:
Intensity
For time:
40 wall balls (20/14 – 10/9’)
50 toes to bar
60 calorie row

10 minute cap

Consistency
For time:
30 wall balls (20/14 – 10/9’)
40 toes to bar
50 calorie row

10 minute cap

Mechanics
For time:
30 wall balls (14/10 – 10/9’)
40 Knee to Elbow
50 calorie row

10 minute cap

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Overhead squat waves continue through the next few weeks as we work this strength cycle. The reps have gone up and the percentages have gone back down as we build up volume.

Part B – Choose a level that allows you to do the wall balls unbroken. That does not mean you have to go unbroken. It means you should either do 30 or 40 reps depending on if you’re confident you can go unbroken.

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Circuit Fit (630a/630p/730p)
4 Rounds
1 min Wall Balls
1 min Box Jumps
1 min TTB
1 min Row Cals
-2 min rest between rounds~