04 June 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics Skill Development
15 minute AMRAP, for quality:
10 Candlestick pistol/squat
10 Paralette shoot throughs
10 Burpee pull-ups (jumping pull-ups)

B) Conditioning
5 x 2 minutes on : 3 minutes off:
3 Rope climbs
Row for calories in remaining time

Competition Class (9.30 – 11 am)

A) Strength In Depth Q.1 (30th June Submission):
21-15-9
Ground to Overhead (40/30 kg)
Burpees over the bar

- We will repeat this on Sun 25th June
- Q.2 announced 6th July (4th Aug Submission)
- Q.3 announced 10th Aug (8th Sept Submission)


B) Weightlifting: Clean & Jerk
Build to a heavy single: Hang power clean + Hang squat clean + Squat clean + Jerk

Engine Work (8.30 – 9.30 am)

A) Conditioning

20 x 30 seconds on : 30 seconds off, alternate between
Calorie assault bike
Dumbbell thrusters
Calorie row
Burpees