CrossFit – Fri, Jan 27
Notice of Annual General Meeting (AGM) – Moranbah CrossFit
7:00pm Tuesday, 31st January 2023, Moranbah CrossFit – Flinders Dr
All positions vacant and all members invited to attend. Pizza will also be provided.
CrossFit class will be scheduled for 6:00pm – 7:00pm.
7:00pm Tuesday, 31st January 2023, Moranbah CrossFit – Flinders Dr
All positions vacant and all members invited to attend. Pizza will also be provided.
CrossFit class will be scheduled for 6:00pm – 7:00pm.
warm up – Friday
3min skipping prac
Into
10, 8, 6, 4, 2
Plank position shoulder taps
With
5/5, 4/4, 3/3, 2/2, 1/1 Each leg hops/ single leg broad jump
Into
10, 8, 6, 4, 2
Plank position shoulder taps
With
5/5, 4/4, 3/3, 2/2, 1/1 Each leg hops/ single leg broad jump
Split Jerk (Pause Split Jerk (can sub for push press if not technically proficient)
*2 seconds in the dip + 2 seconds in the catch
3, 2, 1, 3, 2, 1)
*2 seconds in the dip + 2 seconds in the catch
3, 2, 1, 3, 2, 1)
Metcon -Friday (Time)
4 rounds
400m run
100m sand bag carry
100m farmers carry
400m run
100m sand bag carry
100m farmers carry
ADV Option:
4 rounds
400m run
12 squat clean and jerks @50/70kg
Accessory – Friday
3 rounds:
8-10 Seated Z Press (KBs/DBs)
15-20 Banded Face Pulls
8-10 Seated Z Press (KBs/DBs)
15-20 Banded Face Pulls