17 Apr 2016 – Three Wise Men

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Week 1

A1) EMOM x 6: 2 Clean & jerk @ 60% 1RM
A2) EMOM x 6: 2 Snatch @ 60% 1RM

B) Conditioning

"Three Wise Men"

"Jeremy"
4 minute AMRAP:
5 Hang squat snatch (60/40 kg)
10 Burpees over the bar

- Rest 2 minutes -

"Ben"
4 minute AMRAP
10 Power Cleans (60/40 kg)
20 Pull-ups

- Rest 2 minutes -

"Beau"
4 minute AMRAP
15 Box jump overs (24/20 in)
30 Wall Balls (9/6 kg)

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Dynamic effort box squat:
EMOM x 10, perform 2 reps @ 60% 1RM
* Control the squat to the box, then explode up as fast as possible

C) Conditioning

"Three Wise Men"
As Above

D) Gymnastics: Handstands & Handstand Walking
D1) Wall facing handstand hold: 3 x 45-60 seconds
D2) Wall facing handstand hold with shoulder/hip taps: 3 x 10-20 taps
D3) Wall facing handstand hold to handstand walk

Engine Work

A) Kettlebell Swing Breathing Ladder*


1 - 15 - 1

*A breathing ladder is an ascending ladder of one rep followed by one breath, then do two reps followed by two breaths, three reps followed by three breaths, etc.