Monday 8 June

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Morgan, Joelene and Lesieli repped the gyms at CFET's Duets competition on Saturday, with Morgan and Jo coming in 2nd place in the Rx divsion.  Great to see an event that demanded lots of cooperation and strategy from the athletes, it was great to watch.  Well done ladies!

This Saturday is CrossFit NZ's Battle Royale in house competition, to celebrate their 7th year in business.  We've got a ton of them signed up, but we would love to see you all there too!!  Just putting it out there right now though, if you don't want to compete, we still want to see you there.  But it's 110% fun and friendly events (last year the final event was a Tim Tam Slam!), so no pressure to perform whatsoever......

The event will kick off at 9am, so if you can start arriving about 830 to get warmed up and find out who your team mates are.....we're drawing them from a hat......  And then we'll be finishing up by 1230pm in time for lunch.  We'll be providing a ton of protein, and if you could bring along a veggie, salad or desserty-ish plate that would be fantastic.

FITNESS

Back Squat
5 x 8, building6 x 10m Shuttle Run
12 DB Squat Clean
12 KB SDHP
E3M x 3
1 Snatch Jerk + 2 Hang Power Snatch + 3 Snatch Deadlifts + 4 Snatch RDL2mins DB Snatch
2mins Burpee
1min DB Snatch
1min Burpee
Front Squat
Build to a heavy 3250/200m Row
10 Deadball Shoulders
200m Run
20 OH Walking Lunges
AMRAP in 7mins
Rope Climbs
Handstands1. 50m Sled Drag
2. 4 Sandbag TGU
3. 50m Farmers Walk
4. 15 Russian Swings
5. 30m Bear Crawl
Alt EM x 5
Deadlifts
Build to a heavy 520 Russian Swings
20 Medball Situps
20 Racked Walking Lunges
20 Burpees
AMRAP in 10mins

PERFORMANCE

Back Squat
Build to a heavy 10500m Row
400m Run
30 Pushups
20 Pistols
10 Bar Muscle Ups
Power Snatch
Build to a heavy 1.15-4-3-2-1
Power Snatch @ 80-85% of PSn double
OH Squat
Bar facing burpee
Thruster
5-3-1, all heavy100 Double unders
20 Power Cleans 60/40kg
80 Double unders
20 Front Squats
60 Double unders
Rope Climbs
HS Walking10!
Bench Press BW/.75 BW
Strict Pull Up
Deadlift
3 x 5, all heavy20 Russian Swings 32/24kg
20 TTB
20 Racked Walking Lunges
20 Burpees
AMRAP in 10mins

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