12 Nov 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting: Snatch

A1) Muscle snatch + Snatch strict press + OHS + Snatch Balance w/out a dip (3+3+3+3) x 3 rounds
*Stay light and use this as a warm up.
*On the muscle snatch, focus on the high pull and the turnover.


A2) Snatch balance with pause: 5×2
*First set begins at 60% 1RM snatch
*Pause for 3 seconds in the receiving position and make sure to stay active


A3) High hang snatch + Low hang Snatch (above the knee):
3 x 2+1
3 x 1+1
*Work up in weight throughout the course of the 6 sets

Competition Class (10 – 11.30 am)

A) Gymnastics: Strict handstand push-up

Test max rep strict handstand push-up

B) Weightlifting: Snatch

B1) Muscle snatch + Snatch strict press + OHS + Snatch Balance w/out a dip (3+3+3+3) x 3 rounds
*Stay light and use this as a warm up.
*On the muscle snatch, focus on the high pull and the turnover.


B2) Snatch balance with pause: 5×2
*First set begins at 60% 1RM snatch
*Pause for 3 seconds in the receiving position and make sure to stay active


B3) High hang snatch + Low hang Snatch (above the knee):
3 x 2+1
3 x 1+1
*Work up in weight throughout the course of the 6 sets

C) Conditioning

Every 2 minute, for 20 minutes, alternate between:
500/425m Row
&
1 round of "DT" (12 Deadlift, 9 Hang power clean, 6 Push jerk 70/45kg)
*Focus on smooth barbell cycling!

Engine Work (9 – 10 am)

For time:
700m Run
45 Wall ball (9/6 kg)
30 Sumo deadlift high pull (35/25 kg)
15 Box jump (24/20 in)
30 Sumo deadlift high pull (35/25 kg)
45 Wall ball (9/6 kg)
700m Run

*EMOM perform 3 burpees (apart from when on the run)