Strength Front Squat: 1 Rep every 2 min @ 95-100% 1RM Technique: Overhead Squat: 5 sets, 3 reps WOD AMRAP 12: 10 Back Squats 400m Read more →
Tag: Pretoria East Crossfit
15 January 2014 WOD
Technique 20 min Snatch Work then 5 Rounds for reps of: Max rep hang snatches in 30 sec, rest 1 min WOD 7 Min AMRAP: 5 Snatches 7 Pull Ups 9 Deadlifts Read more →
WOD 11 October 2013
This week we stepped it up, and you came to the party. Well done. This Friday’s WOD is the ultimate party. It will challenge you but you will leave feeling accomplished. Next week we re-test. See you all at the box!! Read more →