Warm Up:
- 400m run/400m row
- 3 rounds Cindy
- Deep squat mobility 1min
- Thoracic foam roll 1min
A. Power Cleans: 7×1@90% 1RM
- Sets are done on the minute. Aim to use the same weight for all seven sets.
B. Christmas Metcon:
Do your favorite wod.
Something you like, something your good at and make yourself feel good.
Nadine:
power cleans:
50,52.5,53.5,53.5,54.5,54.5,55kg
Looking forward to our secret Christmas WOD…..
I have trained on the other days, but internet wasn’t hooked up so couldn’t post.
Happy Christmas everyone!!!
The swede did a Swedish wod on the camping ground! Many people looked at me but I just smiled!
50-40-30-20-10
Kb swings
Bw squats
Sit ups
Nice and slow 15:03min
Merry Swedish Christmas
GOD JUL!!!
Hoodie
Power Clean to Split Jerk 7×1 @ 70kg on the min
A really nice WOD from CrossFit Brisbane
3 Rounds
15 DB Thrusters 20kg
30 GHD Sit Ups
8:35
Cleans: 7×1 @75kg on the min
WOD:
5 rounds
5 sandbag cleans @48kg
10 shoot throughs
12:00