29 Oct 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting: Snatch

A1) Snatch Balance: 3×3, across
* Work up to a light/moderate load and hit the same weight for 3 sets of 3 reps.

A2) High Hang Snatch: 5×3
* Your first set should be at 60% of your 1RM

Competition Class (10 – 11.30 am)

A) Weightlifting: Snatch

A1) Snatch Balance: 3×3, across
* Work up to a light/moderate load and hit the same weight for 3 sets of 3 reps.

A2) High Hang Snatch: 5×3
* Your first set should be at 60% of your 1RM

B) Gymnastics: Handstand Push-ups

* Final week
21 Strict HSPU
– 1 minute rest –
21 Strict HSPU
– 45 seconds rest –
15 Strict HSPU
– 30 seconds rest –
12 Strict HSPU
– 15 seconds rest –
9 Strict HSPU

C) Conditioning

4 rounds for time:
21 Deadlifts (60/40 kg)
15 Box jump overs (24/20 in)
9 Push jerks (60/40 kg)

Engine Work (9 – 10 am)

400m Run
– 1 minute rest –
800m Run
– 2 minutes rest –
1200m Run
– 3 minutes rest –
1600m Run

* In your first "rest" period complete: 5 Burpees
* In your second "rest" period complete: 5 Burpees, 10 Dumbbell thrusters
* In your third "rest" period complete: 5 Burpees, 10 Dumbell thrusters, 15 Box jumps