Crossfit – German Volume wk1/4

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Donal & Poncho doing wall climbs

Last day to sign up to the CrossFit Open.We have 35 sign up so far .Its going to be 110% amazing
The open is an online competition and suitable for everyone to take part in. All efforts count to the overall team score which gives us a better chance in qualifying for the Regionals in Denmark. It will cost you $10 and about half an hour of your time each week. Please sign up and support our community.Make sure to join the CFD team when you sign up.
http://games.crossfit.com/

The workouts will be held at CFD Blackrock from 9.30 -12.30 every Saturday for the next 6 weeks.

Workout of the day:
Technique & Development:

German Volume Front squat:week 1 of 4
10 UNBROKEN Reps, 10 Sets,@ 20X1 60 Sec rest b/t sets
50% of 1RM, DO NOT CHANGE LOADS.

If done correctly, you should start dropping reps by sets 6 or 7.

Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets.
Lift @ 70-75% of 1RM.

+

AMRAP 12 MINS
2 Wall climbs
10 TTB
24 Doubles

Protein Before Bed
*post thoughts to comments

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