WORKOUT

Workout 20.4
For time:
30 box jumps 24/20″ Step ups Ok for all, don’t use a corner of the box.
15 clean and jerks, 43/29kg Scaled 29/15kg
30 box jumps
15 clean and jerks, 61/38 Scaled 43/25
30 box jumps
10 clean and jerks, 83/52 Scaled 52/34
30 single-leg squats. Scaled: Step Up with WallBall 24/20″ 20#/14#
10 clean and jerks, 102/65 Scaled 61/43
30 single-leg squats.
5 clean and jerks, 124/79 Scaled 70/52
30 single-leg squats
5 clean and jerks, 143/93 Scaled 83/61

Partner Version – 20 Min AMRAP

30 Box Jumps 24/20″ Step Ups Ok

10 Clean and Jerks (You pick the weight )

30 Box Step Ups with WallBall.
One working at a time, break up the work however you want.

EVENTS

FREE CROSSFIT CLASS – Sat November 16th @9am. 

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each class includes instruction on basic movements, a CrossFit workout based on those movements, and a further explanation of what we do at MaD. Our goal with this class is to give you a taste of what CrossFit is, so you can see why so many people are hooked.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Free class for all, does not count as one of your weekly visits.

free-class

41° Weightlifting Club Olympic Weightlifting Comp – Sun December 15th 2019

This Olympic Weightlifting New Zealand sanctioned competition is open to  any registered OWNZ lifters. Lifters from other gyms and CrossFit Affiliates welcome as well. You will have 3 attempts at both the Snatch and Clean and Jerk. We will run this in accordance with OWNZ and IWF rules. Sign up and surprise yourself. Weigh in at 9am. DECEMBER OLY COMP – SIGN UP HERE

Want to know more about 41° Weightlifting Club, check out the page HERE.

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Samara Snatch NSSWC