Wednesday 23/4/14 – Competition

25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS

OFF-SEASON
A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets

B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets

C.
Complete as many reps and rounds as possible in 6 minutes of:
125/84kg Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps

(use Games standards on the box jumps – open hip at top with feet on the box)

Rest exactly 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 25/15kg dumbells per hand

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