Wednesday 28th September 2016

27th September 2016

mattfraser

Matt Fraser, winner of the 2016 CrossFit Games

WOD 1

Coaches Warm Up Game 

In pairs 2 rounds of tabata (8 mins) of:

Box jump overs @ 24/20
Box push ups
Air squats
Plank shoulder taps

 

 

 

Additional Work

To be done 30 mins before the class

6×2 front squats
*Build to a heavy double across the sets. Try to hit heavier than on 17/9/16

 

WOD 2

15 rounds for time of:

  • 9 Lateral barbell jumps/ lateral plate jumps
  • 7 push ups
  • 5 front squats @ 35/20 RX+ 45/30

    *16 min cap
    *aim for a round per minute

 

 

 

 

 

 

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