2020-05-18 Tutorial - City



Tutorial - City 4051 CrossFit
Tutorial as executed by City 4051 CrossFit trainers James WhyBird. 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 Option:
3 Rounds Each For Time Of:
250m Run
15 Hang Power Cleans 50kg (35kg)
25 Burpees
15 Hang Power Cleans 50kg (35kg)
250m Run

Rest 3 mins between Efforts



3 Rounds Each For Time Of:
Non-Barbell Option:
3 Rounds Each For Time Of:
250m Run
15 KB Swings 24kg (16kg)
25 Burpees
15 KB Swings 24kg (16kg)
250m Run

Rest 3 mins between Efforts

*Can sub Box Jump, DB Hang Clean + Jerk or DB Swing for KB Swings.


Accessories:
Single Leg KB/DB Deadlift
12-12-12/side


Barbell Option Part A:
2 Power Snatch + Squat Snatch
1-1-1-1-1


Barbell Option Part B:
Snatch Pull
5-5-5


Non Barbell Option:
4 Sets of:
8 DB Reverse Lunge + 8 Jumping Goblet Squat
*Rest as Requ

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