Thursday 20th August 2015

Thursday 20th August 2015

Kia Ora Team – Check out this awesome highlight real from this years CrossFit Games. Wow….just wow.


General Warm Up – 10 Mins for Quality:

10 Scap pull ups

10 Divebombers

10 OHS 20/15

10 Strict Knees to Elbows

Strength – Alternating sets

1a) 3+1X8 Strict Press – 3 sets to work up to a heavy set of 8, then a final set of max effort at 85% of final weight

1b) 3xME Plank hold – No sag, no down dog.  Strict plank

Conditioning – 3 rounds for time of:

Run 400m

20 Push Ups

15 TTB

Rest 90 sec

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Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m

 

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