Announcements

SALE ON ALL PROTEIN POWDERS $30-$49
ALL TOA S-SHIRTS, SINGLETS AND TANKS – $49
SALE ENDS SAT 30 MARCH 12PM

TOA CrossFit – CrossFit

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Weightlifting

Mid thigh Snatch (2-2-2-2)

EMOM for 4 min

50-60% of 1RM

Hang Snatch (1-1-1-1)

EMOM for 4min

65-80% of 1RM

Snatch (1-1-1)

Every 90sec for 4.5min (3 Sets)

80+% of 1RM

Weightlifting

Position 2 Snatch + Position 3 Snatch (1-1-1-1-1-1-1-1-1-1-1-1)

*Main focus should be flawless technique

Metcon

Metcon (AMRAP – Reps)

For max reps/calories:

RX:

For max reps/calories:

3 Minutes Assault Bike

3 Minutes of Power Snatches (60/42.5kg)

3 Minutes of Burpees

Metcon (AMRAP – Reps)

For max reps/calories:

SCALED:

3 Minutes of Burpees

3 Minutes of Kettlebell Swings

3 Minutes of Assault Bike

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