02 Oct 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Hang clean
Every 2 minutes, for 12 minutes (6 sets), perform 3 hang cleans.
*Perform as singles, rest 5-10 seconds between reps

B) Conditioning: Clean Ladder
10 minutes to get as far as possible.....
20 Cleans (60/40 kg)
10 Over the bar burpees
15 Cleans (70/45 kg)
10 Over the bar burpees
10 Cleans (80/50 kg)
10 Over the bar burpees
5 Cleans (90/55 kg)
10 Burpees over the bar
In remaining time AMRAP cleans (100/60 kg)

Competition Class (9.30 - 11 am)

A) Weightlifting: Clean & Jerk
Every minute, for 10 minutes:
1 Power Clean + 3 Front Squats + 1 Jerk

B) Gymnastics
B1) Perform 1 set of max rep muscle-ups
B2) Perform 5 sets at 50% of B1, resting as little as possible

C) Conditioning: Clean Ladder
10 minutes to get as far as possible.....
20 Cleans (60/40 kg)
10 Over the bar burpees
15 Cleans (70/45 kg)
10 Over the bar burpees
10 Cleans (80/50 kg)
10 Over the bar burpees
5 Cleans (90/55 kg)
10 Burpees over the bar
In remaining time AMRAP cleans (100/60 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning
4 minutes: Row for distance
4 minutes: 5 Burpee box jump (24/20") + 10 Wall balls (9/6kg)
3 minutes: Row for distance
3 minutes: Burpee box jump (24/20"), for max reps
2 minutes: Row for distance
2 minutes: Wall balls 9/6kg, for max reps
1 minute: Max effort row for distance - It's the final minute, go as hard as you can