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Monday 24th March

Happy Monday!

Well we are into the final week of the Reebok CrossFit Open. Hope you have been listening to your body and have pulled back when necessary. Be smart this week and lets get ourselves through it safely, and have some fun along the way.

We are envisaging some kind of combination involving Thrusters and Burpees (Fun hey?!), unless of course they throw us a curve ball that has something like Handstand Push Ups in there at the end of a frantically short amrap. (FYI, we are also thinking it’ll be a 5-7 minute WoD).

Anyways relax and have fun this week and we will see what they throw at us!

A): Open Prep: A 5 Minute AMRAP Ladder of:

3 Thrusters (45kg,30kg)

3 Burpees

6 Thrusters

6 Burpees

9 Thrusters

9 Burpees


12……..and so and so forth…


Form tips:

– knees out, elbows up!

– Jump the bar aggressively off of the shoulders.

– Don’t press the bar too early/too late.

– Keep calm throughout.

– On the burpees don’t get too ahead of yourself. The 3’s & 6’s may seem easy but rest assured it’ll get rough & tough! Keep them constant and keep moving!


B): Power Snatch 2 – 2 – 2

Notes: Only 3 three working sets on this one today. Of course take some time to get some warm up sets in but once you’ve committed to your first working set it’s on. So if you have gotten over ambitious and don’t make the second reps then tough. 

With this all in mind you should be concentrating on making all reps successfully. These reps are also on a touch & go basis (no resets at the bottom).

On the form front get your back tight and straight. Drive off of your heels and when the bar is brought into the hips make sure to hit full hip extension! If you short change this you will pull on it with your biceps and the move will fall all over the shop, most likely resulting in an ugly rep!

Be sure to get under the bar with full lockout in the arms too. Try not to muscle it as it will only lead to a plateau sooner than you think. You want progress? keep working the small jumps in load and be patient.

Enjoy 🙂

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Work out of the day

Rooftop of Dreams

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