A great week of powerlifting tests have been completed. Now we go about building our absolute strength for the CrossFit Total retest on Thursday December 10th. Put it in your diaries as there will be a meal and some Christmas cheer to follow. NOTE there will be no classes on Sunday and one class only on Monday 26th at 5pm.
Strength
OTM 12
Odd min :
1 Squat Clean ( 60% 1RM )
1 Hang Squat Clean
1 High Hang Squat Clean & Jerk
Even min :
3 Strict Pull Up
3 Strict Dip
WOD
” Weight List ”
4 Rounds of :
10 KB Snatch (24/16 kg )(alternating l/r )
10 KB Lunge (alternating l/r )
: 30 sec Plank
(3min to complete a round, rest remainder of time if you finish early)
Results
