31 July 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Power Snatch + Hang Power Snatch
A1) In 15 minutes, build to a daily max in the above complex
A2) Perform 5 sets of 2 Power snatch + 2 Hang power snatch at 80% of A1
 

Competition Class (9.30 - 11 am)

A) Gymnastics 
Every minute, for 15 minutes, alternate between:
Minute 1: 3-5 Strict deficit HSPU (4/2 in)
Minute 2: 10 Pistols, alternating legs
Minute 3: 40 Double unders

B) Weightlifting: As above
*Perform A2 as 'every 90 seconds'

C) Conditioning
2016 CrossFit Regional Event 3
For time: 104 Wall balls (10 ft) (9/6 kg)
52 Pull-ups

*Time cap: 8 minutes

Engine Work (8.30 - 9.30 am)

A) Cardiac Output
Every minute, for 32 minutes, alternate between:
Minute 1: 17/15 Calorie row
Minute 2: 10 Burpee box jumps (24/20 in)
Minute 3: 10 Double kettlebell thrusters
Minute 4: Rest