Reminder: Lukey’s Farewell get together tonight from 6:30pm. Check Facebook members for details. We hope to see you there!!
A. Deadlift
2-2-2-2-2-2-2
B. 5 x 7 cycles:
Strict Dumbbell Complex *
*Complex:
Push-up
Single arm row (Left & Right)
Muscle Clean
Strict Press
*Aim to increment weight each round.
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We are excited to kick off the Open and IN-BOX OPEN.We have over 60 competitors – Your co-operation is going to be super important in allowing us to run a smooth show. COME DRESSED IN TEAM COLOURS!!The morning will kick off at 7am– We ask all athletes wanting to complete the workout tomorrow to be there by 7am. Everyone playing by the same rules or we will have 60 athletes all doing there own thing. If there is a genuine reason please let Marie know. FLOW- 7am Athlete brief, and heat allocation. Team Photos.Warm up- We will be able to run good sized heats. All heats to be filled as we go.Please ensure you know the workout and movement standards To watch the elite athletes hit this head to head check out the LIVE ATHLETE MATCHUP – go to 1:00.Just WOW!!! OPEN 24.1For time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbellTime cap: 15 minutes RXD (Ages 16-54)- 22.5/15kgScaled (Ages 16-54)- 15/10kgTeen 14-15- 15/10kgMasters 55+ 15/10kgScaled Masters 55+ 10/5kg
