Crossfit WOD

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Notices

Athlete- coach

From Jan 1 everyone in the gym will be assigned to a coach so they have a place to go with any question or concerns they mighT have with regard to there training or the come and goings at CFD

Time table change to Blackrock from the 1st of december

Tuesdays 6.30pm strength session wil be moving to thursday at 6.30pm

12.30pm lunch time sessions on Mon,Wed and Fridays,None on Tues and Thursda

Be on time for your session!

From now on ,anything up to  5mins late for class will be a 30 burpee penalty anything after 5 min please wait till the next session.It is to distracting to the rest of the class to be late ,cause we want to run the mobilty as group and to be lead by the coach.At the moment the coachs are repeating them selves and can not run the class as they would like .It is also distracting the folk that are on time every time.

Workout fo the day:

Technique & Development:
German Volume Press:
10 UNBROKEN Reps, 10 Sets,@ 20×1 60 Sec rest between
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.

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3 rounds at 85%( constant movement )
1 min wall climbs
1 min double under
1 min  Pull ups
1 min sit ups
1 min rest

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