14 August 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Clean

A) High hang clean + Hang clean
A1) In 15 minutes, establish a heavy single
A2) Hang clean: 3 minute AMRAP @ 90% of A1
A3) Hang clean: 3 minute AMRAP @ 80% of A1
* Rest 3 minutes between A2 and A3

Competition Class (9.30 - 11 am)

Battle of the Beasts Qualifier 2

‘Powerlifting Total’

10 minutes to achieve your 1RM:

Back Squat
Bench
Deadlift

Engine Work (8.30 - 9.30 am)

"OPT Repeatability Test"
3 rounds, at max effort each round:
Row 250m
10 Kettlebell Swings (32/24 kg)
10 Burpees
10 Kettlebell Swings (32/24 kg)
10 Burpees
10 Kettlebell Swings (32/24 kg)
Row 250m

– Rest 10 minutes between rounds
– How much fall-off you experience in your second and third round is suggestive of your body’s ability to recover and return your body’s systems to a near normal state (Regenerate ATP, disburse lactic acid etc).