17 September 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am – Noon)

A) Weightlifting: Snatch

A1) Every minute for 10 minutes
Minutes 1 to 5: 3 Halting snatch deadlift (3 second pause in power position)
Minutes 5 to 10: 3 Snatch high pulls

A2) 20 minutes to build to a heavy power snatch

Competition Class (9.30 – 11 am)

A) Gymnastics Test: Muscle-ups for max reps

B) Weightlifting: Snatch

B1) Every minute for 10 minutes
Minutes 1 to 5: 3 Halting snatch deadlift (3 second pause in power position)
Minutes 5 to 10: 3 Snatch high pulls

B2) 20 minutes to build to a heavy power snatch

C) Conditioning

For Time:
800m Run
30/21 Calorie row
25 Burpees
20 Clusters 50/35 kg

Engine Work (8.30 – 9.30 am)

3 rounds @ max effort
15 Calorie assault bike / 250m Row
10 Kettlebell swings (32/24 kg)
10 Burpees
10 Kettlebell swings (32/24 kg)
10 Burpees
10 Kettlebell swings (32/24 kg)
15 Calorie assault bike / 250m Row

– Rest 10 minutes between rounds –