- A) Fitness "AMANDA":
For Time, 9 - 7 - 5:
- Over Head Squats (52/34kg)
- Burpee Pull Ups
- After Party. Team Tabata Push Ups:
In teams of 2-3, hit 8 Rounds of 20s on/10s off for Max Reps.
*The trick? The Push Ups has to be in synchro..
- A) Amanda:
For Time, 9 - 7 - 5:
- Squat Snatch (61/43kg)
- Ring Muscle Ups
- A. Snatch Complex:
E90s x10 to Max, 3-Position Snatch:
- 1 High Hang (Hip)
- 1 Hang (Knee)
- 1 Full (Floor)
*All Snatches are FULL "Squat Snatches".
- A. Amanda:
9-7-5 For time
- CCF Pre-WOD. Mobility & Activation:
1. Super Hip Mob, 2min per side.
2. Pigeon on Steroids, 2min per side.
3. Door Jam Pec Stretch, 90s per side.
4. 3 Rounds For Quality with thin band*:
- 10 Vertical Band Pull Aparts
- 10 Horizontal Band Pull Aparts
- 10 Banded Over Head Squats
*CrossOver Symmetry works great here.
See All Previous Workouts
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The CrossFit Games Open starts next week - join Team CCF now! In 2018 we are aiming to have the BIGGEST TEAM in Africa - be part of it by registering NOW! We are super excited to once again line up for 5 epic Friday Night Lights sessions where our entire community comes together to throw down in wha ...read more
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The interest to join Cape CrossFit is bigger than ever, book our FREE Intro Sessions this week and become the best version of you in 2018!07 January 2018
CCF Intro Week 2018! We've been drowning in the requests to get started with us this first week of the year so we've assembled all our manpower to be able to give as many as possible a chance to test us out this coming week. We will run our Free Intro Consultation Sessions all of next week to get yo ...read more
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