CrossFit Auckland | Forging Elite Fitness, Established 2008

Trina, with zen like focus…

CrossFit Auckland WOD

MetCon
For time:

• 50 Knees-to-Elbows
• 10 Front Squats 60/42.5kg
• 50 Box Jumps 24/20″
• 10 Squat Cleans 60/42.5kg
• 50 Burpees
• 10 Clean & Jerks 60/42.5kg

The barbell must start on the floor for all movements, racks MAY NOT be used.

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QuickFit WOD

For time:

• 21-15-9 Deadlift 100/70kg
• 42-30-18 Paralette Push-ups

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Too fast for our camera!

A. Strength Testing

• 30 minutes to establish a 1RM Deadlift.

B. Strength

• B1. ME Strict CTB Pull-ups x 5 sets, rest 60sec
• B2. Weighted Ring Dips AHAP x 5 x 5, 31X1 tempo, rest 60sec

Dip tempo is 3 counts down, pause for 1 count at the bottom, fast on the way up. 

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Jane's push-ups are pretty damn legit. Do you agree?

A. Dynamic Strength

• Back Squat 60% x 2 x 10, rest 45sec
• Bench Press 60% x 2 x 10, rest 45sec

This is speed work, down and up with control but FAST.

B. Conditioning
15-12-9 reps for time:

• Power Clean 50/35kg
• Push Press 50/35kg
• Box Jumps 24/20″

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I'm thinking to rename Roo "the human shoulder"… on account of his amazing-mega-handstand-push-up-ability. It's just f-r-e-a-k-y.

A. Weightlifting

• Clean & Jerk 85% (of all-time 1RM C&J) x 1 x 7, rest 45sec
• Clean Pulls 115% (of all-time 1RM clean) x 3 x 5, rest 60sec

B. Conditioning
5 rounds for reps and time of:

• ME UB Paralette push-ups
• Sprint 200m

Rest 2 minutes between rounds.

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