Announcements

SAVE THE DATE FOR THE NEXT TOA SOCIAL – SAT 13 APRIL
1) Wine Tasting at Te Aro Wine 6pm – 7:45pm ($20p/p)
2) 10 Pin Bowling at The Lanes 8pm – 10pm ($15p/game)
Tell us if you are attending via Facebook events or if you don’t have facebook e-mail [email protected]

TOA CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (5-5-3-2-1-5)

Every 2 minutes, for 12 minutes (6 sets):

RX:

1RM (110/80)

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Set 6 – 3-5 reps @ 85%

Deadlift (10-8-6-4-4-4)

Every 2 minutes, for 12 minutes (6 sets):

SCALED:

Deadlift

*Set 1 – 10 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 4 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

RX:

200 Meter Run

20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

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