25 June 2017 – WOD

CrossFit (11 am - 12:30 pm)

A) Every minute for 10 minutes
2 Power cleans + 2 Push jerks
*Pause for a count of 2 in the catch position of each clean and each jerk
*Build in load over the 10 sets

B) Conditioning
21-15-9
Power clean & Push jerk
Burpee over the bar
*Focus on marking the receiving positions on the clean & jerk
*Choose a load that allows you to focus on the technique
*We are looking for movement over speed

Competition Class (9.30 – 11 am)

A) SID Q.1
21-15-9
Ground to Overhead
Burpee over bar

B) Strength - Density: Back Squats
Complete 3 sets of:
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats

* Rest 5 minutes between sets
* Every set should be unbroken
* Start lighter than you think. We will be repeating this for a few weeks so you will have chance to increase loads


C) Gymnastics Skill Development: Muscle-ups

Engine Work (8.30 – 9.30 am)

A) Conditioning
5 rounds:
12 Dumbbell thrusters (unbroken)
600/500m Row, as fast as possible
– Rest 2 minutes –

MOBILITY DRILL OF THE WEEK