July2016

July2016

CrossFit Devonport-010816

Strength EMOM 12mins – 1rep, halting dead to knees + power clean from floor + hang squat clean (building) Core Tabata situps Lactic threshold training 6rds, row 125m

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CrossFit Devonport-190716

Strength E90 x 12mins -PC + PJ x 4 Skill AMRAP 7mins – 20 DU – 5 HSPU – 5 Ring dips MetCon AMRAP 7mins Ascending ladder, 2,4,6,8,etc of: – AKBS – Pushups

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CrossFit Devonport – 180716

Strength Front squat (5,5,3,3,3,1,1,1,1) Conditioning EMOM 15mins 1st-8 thrusters @ 60/42.5kg 2nd-40sec AMRAP burpees (track) 3rd-16 step plate overhead walking lunges @ 25/20

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No ROMWOD or STRONGMAN this Saturday

Hi guys, This coming Saturday, Coach BigDog will be away, and there will be NO 0700 ROMWOD or 0900 STRONGMAN CLASS. Sorry for any inconvenience. The Saturday 0800 CrossFit Class will still be going ahead as per normal with Coach Jase.

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CrossFit Devonport-130716

Strength Deadlifts – 5sets 1st-4@70% 2nd-4@75% 3rd,4th,5th-4@80% Metcon 5RFT (18min cap) – 5 power cleans (ascending weight each set) – 3 rope climbs – 5 front squats (same weight as cleans) – 3 wall walks

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