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Tuesday 31/10/17

Our Winners & place-getters at the 2017 WoD on the ROD Games! Pic: Angela Clancy.

Our Winners & place-getters at the 2017 WoD on the ROD Games!
Pic: Angela Clancy.

 Strength WoD: 

For Load:

Back Squat 

5 - 5 - 3 - 3 - 1 - 1 - 1 - 1- 1

.

  • Heavy Day!!
  • This is a great Community day. Its a chance to crank the tunes, watch each other lift & cheer the house down! Group off in 2's, 3's or even 4's & take turns lifting and spotting for each other (you don't need to share a bar/rack). This way when you go for your bigger lifts near the end you will have your mates cheering you on which makes a world of difference!!
  • The focus is on the 1's today. Use the 5's & 3's to prime your CNS and mindset for those singles. This means checking the go at home for what you can lift for a 5 or 3!!
  • We are using using your best single as a benchmark for a further progression we plan on bringing in. Be sure to get in & be even surer to record your numbers!!
  • Lots of lifting today. Great chance to develop our shoulder/back area. Should you crave some Huffy Puffy after class look to the Comp extras on the whiteboard and get it on!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post all Loads to Beyond The Whiteboard

Never too old for CrossFit!!!

scores1 "back squat 5-5-3-3-3-1-1-1-1-1" 31/10/17

scores1 "back squat 5-5-3-3-3-1-1-1-1-1" 31/10/17

scores "back squat 5-5-3-3-3-1-1-1-1-1" 31/10/17

scores "back squat 5-5-3-3-3-1-1-1-1-1" 31/10/17

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Work out of the day
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Rooftop of Dreams
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