22 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Snatch (All % of 1RM Snatch)
Every 90 seconds for 6 minutes (4 sets):
1 Muscle Snatch + 1 Overhead squat <70%

Immediately into…

Every 90 seconds for 6 minutes (4 sets):
2 Power Snatch @ 70-75%

Immediately into…

Every 90 seconds for 9 minutes (6 sets):
1 Snatch @ 80-85%

A2) Clean & Jerk (All % of 1RM Clean & Jerk)
Every 90 seconds for 12 minutes (8 sets)
1 Front Squat + 1 Split Jerk (racks allowed)

Sets 1&2 @ 60-70% 
Sets 3&4 @ 70-75% 
Sets 5&6 @ 75-80% 
Sets 7&8 @ 80-85% 
*Pause at receiving position of split jerk for 2 seconds before recovering

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Strength: Deadlift
1x10 @ 50% of 1RM
1x10 @ 60%
1x8 @ 75%
1x6 @ 85% 1x4 @ 90%
- Rest 2-3 minutes between sets - 

C) Accessory Work
3 sets of:
5 Good mornings @ 3111
- Rest 60 seconds -
Chinese plank, prone x 45-60 seconds for max load
- Rest 60 seconds -
Chinese plank, supine x 45-60 seconds for max load
- Rest 60 seconds -

Engine Work (8.30 - 9.30 am)

A) Intervals
A1) 6 rounds:
30 seconds: Row 165/130m
2 minutes "rest"* 
*In your rest complete 10 kettlebell thrusters + 10 box jumps 24/20" 

- Rest 4 minutes -

A2) 6 rounds:
30 seconds: Row 165/130m
2 minutes "rest"*
*In your rest complete burpee pull-ups + 10 Med ball slams