2020-05-03 ***7:30am Zoom Session



***7:30am Zoom Session Only***

Tutorial - City 4051 CrossFit
Tutorial as executed by City 4051 CrossFit trainers James WhyBird and Natan Geva. Filmed on location at City 4051 CrossFit Brisbane Australia.


***Disclaimer***
Although we take a light-hearted approach to our introductions, all the movements in these tutorials are serious and of the best advice that our experienced coaches can provide. All movements must be preformed with strict form and caution to prevent injury. At no time should you ever attempt a movement at a weight you are not capable of or comfortable with. Consult your training professional for advice with all movements if you are unsure. These tutorials are for visual reference only and all content from the videos are the concepts and thoughts of City 4051 CrossFit coaches only and may vary from other coaching teams. Once again perform these movements at your own risk. And most importantly like we do.... HAVE FUN!


Barbell WOD:
25-20-15-10-5 Reps For Time of:
Hang Power Clean Push Press 50kg (35kg)
Hand Release Push-up
V-Up

https://files-sugarwod-com.s3.amazonaws.com/7384c650660094e0de9a85b9f23c2a65_Loru7a6KPI-whiteboard-20200504.jpg


Non-Barbell WOD:
25-20-15-10-5 Reps For Time of:
Single Arm DB Hang Power Clean Push Press 20kg/15kg
Hand Release Push-up
V-Up


Accessories:
3 Sets Max Reps Single Arm DB/KB Press AHAP.

*Record Load and Reps


Barbell Option:
Build to a heavy 2RM Clean and Jerk

Non-Barbell Option:
Complete For Time:
50 Double Lunge Thruster 20kg/15kg
*Each minute buy in with 3 Burpee Over DB

See Brief Video OR Description Below:
*Double Lunge Thruster = Left Leg Reverse Lunge, Right Leg Reverse Lunge, Single Arm DB Thruster

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