WOD

WOD 2018-06-28T09:38:33+00:00

16.4

A fierce AMRAP to get our week under way. In the words of CF HQ Director Nicolle Carroll, “Buckle In and Gut it out!”

Strength 

E3M 5 R

3 Back Squat (75%)

6 Hip Thruster (build)

WOD

” 16.4 “

AMRAP 13

55 Deadlift (102/70)

55 Wall Ball (9/6)

55 Cal Row

55 HSPU

18.2

So much power and speed shown on Friday and Saturday sessions for 18.2! PB’s galore and we have another crack at this awesomeness today. Go well Peeps!

WOD

” 18.2 “
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (22.5/15)
Bar Facing Burpee

18.2a
1RM Clean

Run Like Hell

Predictions are rife going into 18.2. We know there is definitely no rowing but perhaps the barbell will make an appearance. One thing is for sure..WE WILL SQUAT! You don’t need coaches to tell you to get into the squat if you suffer from immobility above parallel. Warm up you cardio vascular system then put yourself into the ‘position of restriction’. This is a self exploratory technique to examine whats going on with your squat..is it your ankles, your lower back, your adductors, or tight quads or glutes ? Just.get.in.the SQUAT!

Strength/ Skills 

EMOM 10

Odd : 30 s Chest To Bar Pull Up

Even : 30 s Pistol Squat/ Progression

WOD

” Run Like Hell ”

2 x 5:00/5:00 rest

30  x 10 metre Shuttle Sprint

AMRAP in remaining time :

3 Hang Squat Snatch (50/30)

6 Lateral Barbell Burpee

Score is TOTAL REPS

 

That Sinkin’ Feeling

Well done on getting your scores in on time and your amazing results on your retests. You have made your coaches proud with the quality of your movement over the last few days and your grit and determination to eke out a few more reps defines your character. Now bring on 18.2!

Strength

EMOM  10

Odd : 30 s HSPU

Even : 30 s Double Under

WOD

” That Sinkin’ Feeling ”

AMRAP 10

20 Wall Ball (9/6)

10 Power Clean (60/40)

 

Raise The Bar

18.1 done and dusted. Don’t forget to submit your scores to CrossFit.Com before 2pm Tuesday!

Strength

Front Squat 15-13-11-9-7-5-3-1 reps

* Add weight (2.5-7.5 kg/round)

**rest as needed

WOD

” Raise The Bar ”

21-15-9 reps of

Overhead Squat (42.5/30)

Burpee/Chest To Bar Pull Up

CAP 12 minutes