Crossfit Fife: 4/7/12

Tuesday 3 July 2012

4/7/12

ROM A) warmup TBA B) 15 minutes to practice or work up to a heavy Hi-Hang Clean (no hip, just knee extension). C) 12 minute AMRAP of: 10 KB Clean & Jerk (left) 24/16kg 15 KBS 24/16kg 10 KB Clean & Jerk (right) 24/16kg 15 KB Hi-Pulls 24/16kg Notes: The KB should touch the floor between every rep of Clean and Jerks, and every Hi-Pull. Outlaw

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

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