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Nobody's Victim

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What a bloody good week!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Enjoy your weekend team. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nobodysvictim ✖️
#crossfitdux 🔥

SATURDAY 20/07/19
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BRING A BIKE DAY!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
For time:
Ride 5000m
30 Power Cleans, 60/40
Ride 5000m
20 Power Cleans, 75/50
Ride 5000m
10 Power Cleans, 90/60
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*You MUST wear a helmet. No bike options include running, Echo Bike, Rowing &/or Ski Erg ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nobodysvictim ✖️
#crossfitdux 🔥

We got Dux that wear socks with sandals 🇩🇪 🏰 🍺 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#duxabroad
@stumporama

FRIDAY 19/07/19
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Hang Power Snatch
3-3-3-3-3
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“Annie"
50-40-30-20-10 Reps for time:
Double Under’s
Abmat Sit-ups
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#nobodysvictim ✖️
#crossfitdux 🔥

Happy 74th birthday Gavin ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#grumpydux 🖕
#crossfitdux 🔥

THURSDAY 18/07/19
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For time:
Row, 1000m
3 Rounds of Strict Cindy
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For time:
Ski, 1000m
3 Rounds of Strict Cindy
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For time:
Run, 1000m
3 Rounds of Strict Cindy
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* Master the basics.
Don't overlook any one of these components. They all have a place and they all are building blocks to more complex movements.
Master these movements, be really good at these movements... Then always revisit them!
We are calling this strict cindy.... we want a clear strict pull-up (no momentum) a clear strict push-up (no bouncing or assistance from your hips) and good quality air squats to a standard you would be happy to be filmed and used for demonstration purposes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rest approx. 2-3 minutes between workouts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
**Strict Cindy = 5 Strict Pull-ups + 10 Strict Push-ups + 15 Air Squats ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nobodysvictim ✖️
#crossfitdux 🔥

Here is a photo of @jordenne.troy & @cazzlinton doing HSPU’s ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#chalkmonster 🐾
#crossfitdux 🔥

WEDNESDAY 17/07/19
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“Diane"
21-15-9 reps for time:
Deadlift, 100/70
Handstand Push-up
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#nobodysvictim ✖️
#crossfitdux 🔥

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