03 July 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Snatch
A1) 15 minutes to find your a heavy single for the day.
A2) EMOM x 5: 1 rep @ 90% of A1
A3) EMOM x 5: 2 reps @ 80% of A1

Competition Class (9.30 - 11 am)

A) Weightlifting: Snatch
As above

B) Gymnastics: Muscle-ups
B1) Perform 1 set for max reps
B2) Perform 5 sets at 70% of B1
- Rest 90 second between sets

C) Conditioning
3 rounds, each for time:
21 Calorie row
15 Over the box jumps (24/20 in) 
9 Power cleans (70/45 kg)
- Rest 2 minutes between rounds

Engine Work (8.30 - 9.30 am)

A) HICT
A1) 1 x 5 minute row @ 16-20 strokes per minute
- Set the damper between 8-10
- Each stroke needs to be a max effort pull, you get 3-4 seconds rest between strokes

- Rest 5 minutes -

A2) 10 minute AMRAP, in teams of 2:
20 Calorie row (at the same pace/power and power as A1)
10 Burpees to a high target

- Rest 5 minutes -

A3) 10 minute AMRAP, in teams of 2
20 Calorie row (at the same pace/power and power as A1)
10 Wall balls, to a high target.
- One athletes completes a full round before partner 2 begins.
- The burpee to a target should be a near max height jump on each rep