Tag Archives: crossfit 09

Tuesday

The crew that attended the recent Level One CrossFit Trainer Course at RCF09.

The crew that attended the recent Level One CrossFit Trainer Course at RCF09.

Don't forget that this Saturday out at CrossFit NZ, we're having a 'triathlon' style workout. All classes will be tackling the following.

2k/1.5k row

30 x Ground to overhead, anyhow 60/40kg (scale the weight to 45/30, or 35/20)

4k Mt Wellington run.

We're also going to have the BBQ cranking afterwards, plus a Fundraiser Raffle for the Regionals Team heading to Aussie in  3 weeks.  You can win anything from Reebok gear to Delish products.  RCF09 crew are very welcome!

WOD

Hang Power Clean + Hang Squat Clean + Squat Clean

EMOM for 10 rounds

- start at 70% of 1RM Squat Clean and add weight.

Then,

Heavy Liz

15-12-9

Power Clean 85/50kg

Ring Dip

S+C

Hang Power Clean 5 x 3reps

Then,

12-9-6

Hang Power Clean

Front Squat

Pushpress

Monday

[caption id="attachment_1440" align="alignnone" width="612"] Lots of CrossFit in the media lately. The latest issue of Metro has a 6 page spread.[/caption] WOD Back Squat - find your 3RM in no more than 6 sets Ring Rows - sets of 10-15 reps (feet on box) Then, 10 Pick up and press 20/10kg 15 OH Plate Lunge…
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