08 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Clean & Jerk: EMOM x 9
Minute 1: 2 reps @ 65%
Minute 2: 2 reps @ 70%
Minute 3: 1 rep @ 75%
Minute 3: 1 rep @ 80%
Minute 4-9: 1 rep at 80-85%

- Rest 2 minutes- 

A2) Repeat the above sets/reps/percentages with snatches

B) Conditioning / Accessory

Complete 3 sets of:
6/6 Bulgarian split squats with kettlebells held in front rack position
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) Dynamic Effort
Clean pull: EMOM x 3, 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 @ 75%
Set 5: 6-8 reps @ 80%
- Rest 2 minutes between sets -

D) Accessory
3 sets of:
6/6 Deficit bulgarian split squats
- Rest 30 seconds -
30 second Chinese plank for max load
- Rest as needed -

Engine Work (8.30 - 9.30 am)

A) Cardiac Output*
Alternating EMOM x 25 minutes (5 rounds):
Minute 1: 15/12 Calorie row
Minute 2: 10 m Single arm overhead kettlebell lunges, per arm (16/12 kg)
Minute 3: 15/12 Calorie row
Minute 4: 30m prowler push
Minute 5: 200m run

- Rest 5 minutes -

B) Gymnastics at tempo 2020
Alternating EMOM x 15 minutes (5 rounds)
Minute 1: 8-10 Push-ups
Minute 2: 8-10 Air squats
Minute 3: 8-10 Ring row

*Focus: The goal of the Cardiac Output sessions is to keep you moving at a steady pace, for extended periods. None of this should be a maximal effort, it should be a pace you can maintain and feel relatively comfortable at.