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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Olympic Lifting Seminar

When: 11th SEP & 18th SEP at 6:30pm
Where: Reebok CrossFit Frankston
Why: To improve your Olympic lifts and learn the finer details.
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: Wednesday- “Partner DT”

10mins to find 1RM Deadlift

10 Rounds for time of: (20min CAP)
12 Deadlifts, 70kg (50kg)
9 Hang Power Cleans
6 Push Jerks

-You must complete one full round before tagging your partner.

Rx’d + = 80kg (55kg)
Rx’d – = 60kg (40kg)

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WOD: Tuesday- “Amanda”

15mins to find 2RM Squat Snatch (Touch & Go)

“Amanda”

9-7-5 Reps for time of: (15min CAP)
Muscle Ups
Squat Snatch, 60kg (40kg)

Rx’d – = 21-15-9 CTB Pull Ups

Compare to: 15 July 2013

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WOD: Monday

12mins to find 5RM Back Squat

For time: (20min CAP)
400m Run
40 Toes to Bar
40 KB Swings, 24kg (16kg)
40 Box Jumps, 24” (20”)
40 Burpees with a 6” touch above standing reach

Rx’d + = 50 reps
Rx’d – = 35 reps

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WOD: Saturday

For time:
Run 800m
50 Wall Balls 20lb (14lb)
40 Box Jumps 24″ (20″)
30 Toes to Bar
20 HSPU
10 Front Squats 70kg (50kg)

Rx’d + = Strict HSPU
Rx’d – = Abmat HSPU, 60kg (40kg)
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WOD: Saturday

See you in the gym.

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