06 Mar 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Technique work for Open 16.2
EMOM x 15
Minute 1: 1 Clean pull-under + 1 Squat clean
Minute 2: 5-10 Toes to bar (or knee raises)
Minute 3: 30 Double unders

B) Conditioning
4 rounds for max reps of:
1 minute: Max calorie row
1 minute: Burpee box jump (24/20 in) 
1 minute: Rest

Competition Class (9.30 - 11 am)

B) Pound for Pound Qualifier WOD 2
"Bear Hug"
Maximum Weight Bear Complex
1x Clean
1x Front Squat
1x Shoulder to Overhead
1x Back Squat
1x Shoulder to Overhead

* Score is maximum percentage of bodyweight lifted in one complex.

Foundations of CrossFit (8.30 - 9.30 am)

A) Strict press: 3-5 x 5

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

(Time cap: 7 minutes)