27 Nov 2016 – Watch the Clock

CrossFit (11 am - Noon)

A) Conditioning: Power Endurance

"Watch the Clock"
At 00:00:
Row 2km

At 10:00, every minute for 10 minutes:
5 Pull-ups
5 Kettlebell thrusters (24/16 kg)

At 22:00:
8 minute row for distance

Competition Class (9.30 - 11 am)

A) Weightlifting: Power snatch
Every minute, for 10 minutes, perform 2 reps
*Drop and re-set each rep

B) Gymnastics: Handstand Push Ups
Choose one of the following based on your level:
3 x 18
4 x 15
5 x 12
6 x 6-9
*Rest 1 minute between sets
*Sets are to be completed unbroken

B) Conditioning: Power Endurance
"Watch the Clock"
At 00:00:
Row 2km

At 10:00, every minute for 10 minutes:
5 Pull-ups
5 Kettlebell thrusters (24/16 kg)

At 22:00:
8 minute row for distance

Engine Work (8.30 - 9.30 am)

"Watch the Clock"
At 00:00:
Row 2km

At 10:00, every minute for 10 minutes:
5 Pull-ups
5 Kettlebell thrusters (24/16 kg)

At 22:00:
8 minute row for distance