Gymnastics Seminar

When: 16th SEP & 23rd SEP at 6:30pm
Where: Reebok CrossFit Frankston
Why: To give you a greater understanding of the correct body positions to achieve a safe and efficient movement pattern.
Cost: $30 which includes the two sessions (only 10 spots available).

CLICK HERE to register

***Reebok CrossFit Frankston members only.

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WOD: Tuesday

12mins to find 3RM Weighted Ring Dip

AMRAP in 12mins of:
30 Double Unders
20m Weighted Walking Lunge, 24kg (16kg)
10 Handstand Push Ups

Rx’d + = Strict HSPU
Rx’d – = Abmat HSPU

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WOD: Monday

12mins to find 10RM Front Squat

3 Rounds for time of:
12 Clean & Jerks, 60kg (40kg)
21 Toes to Bar

Rx’d + = 70kg (50kg)
Rx’d – = 50kg (35kg)

-Start the workout with an 800m run.

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WOD: Saturday

See you in the gym.

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WOD: Friday

12mins to find 1RM Snatch

6 Rounds for time of: (20min CAP)
7 Snatches, 60kg (40kg)
14 Pull Ups

Rx’d + = CTB Pull Ups
Rx’d – = 50kg (35kg)

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WOD: Thursday

12mins to find 1RM Sumo Deadlift

18-15-12-9-6 reps for time of: (15min CAP)
Deadlift, 90kg (60kg)
Hand Release Push Ups
Box Jumps, 24″ (20″)

Rx’d + = 110kg (75kg)
Rx’d – = 80kg (55kg)

Compare to: 10 Apr 2014

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