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SKILLS Turkish Getup OPEN GYM - Catch up on any sessions you missed this week or complete the WOD.
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CARDIO 3 x 250m Row & Carpark Run Work Rest Ratio 1:1 STRENGTH Back Squat 1,1,1,1,1,1 WOD - HQ 7 7 Rounds for time of; 7 x HSPU 7 x Thrusters (60/40kg) 7 x KTE 7 x Deadlift (110/80kg) 7 x Burpees 7 x KB Swing (32/24kg) 7 x Pull Ups   CARDIO Shuttle Run 5 x 10 x 10 Work Rest Ratio 1:2 STRENGTH Power Clean 1,1,1,1,1,1 WOD 1 21,15,9 of; Deadlift (100/70kg) HSPU Wall Balls (10/6kg) WOD 2 AMRAP 8 mins of; 3 x MUP's 9 x KB Press (20/16kg) 15 x T2B No OLY LIFTING this week. Aimee and Brian are competing this Sunday at the Midland Speed Dome in the WWA State Weighlifting Championships.    CARDIO: 3 x 500m Row 1:1 Work/Rest Ratio STRENGTH: Deadlift 1,1,1,1,1,1 BENCH MARK WOD 'CINDY' 5 x Pull Ups 10 x Push Ups 15 x Squats Welcome back big Mike.   CARDIO 4 x 400m Runs Work / Rest Ratio 1:1 Record Time on Each STRENGTH FRONT SQUAT 1,1,1,1,1,1 WOD 1 3 Rounds of; 30 x HRPU 20 x Dumbbell Thruster (20/15kg) 10 x V Ups WOD 2 10 - 1 & 1 - 10 of; Pull Ups HSPU At the end of each HSPU complete 10 x GHS SU alternating with GHD BE Great job by Janelle and Ange at the 2nd day of the THROWDOWN. Ange finished 5th and Janelle finished 7th in their respective categories    REST DAY
No training today guys after the Throwdown from yesterday. For those that wish to train complete the following; 10 x 200m Run Work/Rest Ratio 1:1 Once runs complete, rest 5 minutes then 5 rounds for time of; 5 x Burpee Broadjump 10 x Situps 20 x Squats Great effort by our guys yesterday at the throwdown. Two of our girls got through to day 2. Well done to Janelle and Ange. Good luck girls and give it your all. Will get some results of placings up in the next couple of days. PRIMAL THROWDOWN All the best to our athletes competing. Enjoy the day and get into the WA CrossFit community Go REX!! 
SKILLS Hang Power Snatch PRIMAL THROWDOWN Tomorrow - 7.15am to register people. Athlete briefing 1st WOD at 7.45am 1st WOD Starts at 0800hrs LOCATION - Curtin Stadium in Bentley. Check the map out here  STRENGTH Unload Week Strict Press @ 40,50 & 60% WOD 1 3 Rounds for time of; 7 x Power Clean (60/40kg) 14 x Wall Balls (10/6kg) 21 x KB Swings (24/16kg) WOD 2 2 mins for max reps of; Double Unders Cal Row Burpees HRPU 30 sec transition between each Huge congratulations to Riley Morton on being award Cross Country Champion!! Well done Riley!  STRENGTH Unload Week-Back Squat @ 40,50 & 60% Weighted Dips 5 x 5 WOD 1 AMRAP 10 mins of; 7 x Deadlifts (130/90kg) 5 x Dumbbell Thrusters (20/12.5kg) 3 x Wall Climbs WOD 2 25,20,15,10,5 of Pull Ups Push Press (50/35kg) Burpees OLY LIFTING TOMMORROW NIGHT AT 6PM 
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