01 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) EMOM x 7: 2 Clean & jerk @ 75% 1RM
- Rest 2 minutes -
A2) EMOM x 7: 2 Snatch @ 75% 1RM

B) Conditioning / Accessory

Complete 3 sets of:
6/6 Bulgarian squats with kettlebells held at the side
15 Hollow hold to V-Tuck , pause for 3 seconds in each hollow position

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Snatch pull: EMOM x 5
Perform 3 reps @ 90% 1RM

C) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 70%
Set 5: 6 reps @ 80%
- Rest 2 minutes between sets -

D) Accessory: As above

Engine Work (8.30 - 9.30 am)

A) Conditioning

Every 4 minutes for 32 minutes (8 rounds), alternate between A1 and A2:

A1) Run 400m
12 Burpee box jump overs (24/20 in)
- Each round is for time -

A2) Row 750m / 675m
- Each round is for time -

Focus: The goal for today's workout is to complete the work within 3 minutes (modify as required), giving yourself a minute's rest before you hit it again. If you can complete the work faster that's awesome, but try and be consistent with your round times