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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au
CFHQ WOD
"Lynne"
5Rds
BW Bench Press Max Rep
Chin Ups Max Reps
Record Reps per rd
ENDURANCE WOD
240 seconds / 4 minutes on:120 seconds / 2 minutes off x 4...
4 rounds of 4 minutes all out and 2 minutes rest between each of the 4 minutes.
STRENGTH WOD
Snatch
Max
C&J
Max
Back Squat
Max
WOD
WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.
WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.
Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)
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