17 Jan 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
"Harley Love”
6 Rounds for time:
13 Thrusters (50/35 kg)
14 Chest to bar pull-ups
* Time cap: 20 minutes

Competition Class (9.30 - 11 am)

A) Weightlifting

A1) Snatch
EMOM x 7: 1 rep at 85% 
A2) 5×2 Snatch Grip Push Press, climbing 

B) Conditioning
"Harley Love" (as above)

If time allows...

C) Gymnastics Practice
Handstand walking progressions

Foundations of CrossFit (8.30 - 9.30 am)

A) General Strength

Strict press: 3-5 x 5

B) Conditioning

21-15-9
Push press
Box jump
150m run after each round

(Time cap: 7 minutes)