CrossFit Team Comp

rcf09int1
rcf09_logBig congrats to the participants at the HPU Playoffs on Saturday for your efforts!!

Teuila, Ellyce, Carla, Gerald, David, and Jimmy placed 23rd in the Intermediate division, and a massive shout out to Tyree, Gracie, Sam, Ben, Matt and Adam, 35th, the entire team performing in their first ever CrossFit competition!!!

The combined NZ/09 Rx team comprised of Krista, Morgan, Alana (from CF Birkenhead), Ox, Daz, Bjorn (and Dan from CF East Auckland for the final workout) ended up in 6th place, and it was great to play with new friends and old.

FITNESS

Front Squat 3 x 5

1 Minute Row, cals
1 Minute Rest
1 Minute Pullups
1 Minute Rest
1 Minute Push Press 45/30kg
1 Minute Rest
3 Rounds for max reps

PERFORMANCE

Front Squat 3 x 1

1 Minute Row, cals
1 Minute Rest
1 Minute Pullups
1 Minute Rest
1 Minute Push Press 45/30kg
1 Minute Rest
3 Rounds for max reps

FITNESS for May 4-9

Front Squat 3 x 5

1 Minute Row, cals
1 Minute Rest
1 Minute Pullups
1 Minute Rest
1 Minute Push Press
1 Minute Rest
3 Rounds for max reps

Dead 3 x 5

10 Slamballs
10 Burpees
200m Run
AMRAP in 7mins

Ring Pushup
3 x 12
Pendlay Row
3 x 123 TGU
4 DB Snatch
5 OH Walking Lunge
6 rounds, alternating hands each round
NFT50m Rack Walk
100m Farmers Walk
100m Sled Drag
2 rounds, rest as needed.
Back Squat 3 x 8

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Power Clean 5 x 1.1.1

15 Power Cleans
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans
Run 400m

PERFORMANCE for May 4-9

Front Squat 3 x 1

1 Minute Row, cals
1 Minute Rest
1 Minute Pullups
1 Minute Rest
1 Minute Push Press 45/30kg
1 Minute Rest
3 Rounds for max reps

Deadlift 3 x 5

20 TTB
40 Burpees
800m Run

Ring Dip
3 x 8-12
Pullups
3 x 12-153 TGU
4 DB Snatch
5 OH Walking Lunge
6 rounds, alternating hands each round
NFT

50m Rack Walk
100m Farmers Walk
100m Sled Drag
2 rounds, rest as needed.

Back Squat
6 x 420 Thrusters 60/40kg
20 cal row
20 KB Swings 32/24kg
20 Cal Row
20 Burpees
Power Clean 5 x 1.1.1

15 Power Cleans
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans
Run 400m

100 double unders
50 Kettlebell Swings 24/16kg
40 Wall Balls 9/6kg
30 DB Snatches 20/12.5kg
20 Pull ups
10 HSPU
30m Overhead Walking Lunge 20/10kg

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