Gymnastics Seminar

When: 2nd SEP & 9th 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

SOLD OUT

When: 28th AUG & 4th 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: Saturday

See you in the gym.

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WOD: Friday

12mins to find 3RM Power Snatch

21-15-9 reps for time of:
Back Squats, 60kg (40kg)
Ring Dips
Bar-facing Burpees

Rx’d + = 75kg (50kg)
Rx’d – = 50kg (35kg)

Post load & time to comments.

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WOD: Thursday

4 Rounds for reps of:
Run 400m
Max Unbroken Hang Power Cleans, 60kg (40kg)
Rest 1min

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

Finisher:
“Team Row”
AMRAP in 12mins of:
Calorie Row

Post reps and calories to comments.

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WOD: Wednesday

12mins to find 1RM Overhead Squat

“Partner WOD”

AMRAP in 15mins of:
200 Double Unders
100 Wallballs, 20lb (14lb)
90 KB Swings, 24kg (16kg)
80 Toes to Bar
70 Handstand Push Ups

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

Post load & reps to comments.

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WOD: Tuesday

12mins to find 3RM Sumo Deadlift

5 Rounds for time of: (17min CAP)
10 Deadlifts, 90kg (60kg)
7 Burpee Box Jumps, 24″ (20″)
Rest 30sec

Rx’d + = 100kg (70kg)
Rx’d – = 80kg (55kg)

Post load & time to comments.

Posted in Reebok CrossFit Frankston WOD | 3 Comments