07 August 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Power Clean & Push Jerk
A1) In 15 minutes build to a heavy single
A2) 3x1 @ 90% of the heaviest single in A1
A3) 3x2 @ 80% of the heaviest single in A1
A4) 3x3 @ 70% of the heaviest single in A1

*A3 and A4 should be completed touch and go

Competition Class (9.30 - 11 am)

A) Gymnastics
Alternating EMOM x 15
Minute 1: 4-6 Strict deficit HSPU (4/2 in)
Minute 2: 3-5 Muscle-ups
Minute 3: 40 Double unders

B) Weightlifting
Power Clean & Push Jerk: 15 minutes to establish a heavy single

C) Conditioning
For time:
10 Power Clean & Push Jerk @ 60% of today’s part B
10 Power Clean & Push Jerk @ 70%
10 Power Clean & Push Jerk @ 80%
10 Power Clean & Push Jerk @ 70%
10 Power Clean & Push Jerk @ 60%

Engine Work (8.30 - 9.30 am)

Every minute, for 32 minutes, alternate between:
Minute 1: 17/15 Calorie row
Minute 2: 15 Wall balls (9/6 kg)
Minute 3: 20 Kettlebell swings (32/24 kg)
Minute 4: Rest