Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 42.5kg
Women: 30kg

Post load and total reps for each exercise to comments.

A REMINDER THAT OUR CF 4551 “CHRISTMAS TIMETABLE” HAS BEEN RELEASED. IT WILL BE KEPT IN THE “NEWS AND EVENTS” SECTION (ABOVE) FOR YOUR CONVENIENCE THROUGHOUT THE HOLIDAY PERIOD.
HAPPY BIRTHDAY JAMES!!

4 Rounds for time:
20 Squat cleans, 52.5kg (35kg)
Run 800m

(Ellie 30.58 rxd)

Post load and time to comments.

HAPPY BIRTHDAY TO JESSE.S FOR TOMORROW!!

“Partner WOD”

5 Rounds for time of:
Row 1km
50 Sumo deadlift high pull, 35kg (25kg)
25 Pull-ups

-Only one athlete works at one time.
-One bar, one load between pair.

Post load and time to comments.

3 Rounds for reps:
2mins of Rope climbs, 15ft
2mins of Turkish get-ups, 24kg (16kg)
2mins Rest

Rx’d+ = Legeless rope climbs/ 32kg (24kg) Turkish get-up

Post load and reps to comments.

A) Single arm overhead squat
6-6-6-6

B) Bench press
6-6-6-6

C) Max reps (x4):
Triple unders

Post loads and reps to comments.

For time:
3 minute handstand hold
100 Air squats
50m Handstand walk
100 Air squats
30 Handstand push-ups

Post time to comments.

Overhead squat
10-10-4-4-2-2-2

-From the racks.

Post loads to comments.