01 Oct 2017 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

With a partner complete a 20 minute AMRAP of:
7 Hang power cleans (60/40 kg)
7 Burpees
200m Run
*Partners alternate complete rounds

Competition Class (10 - 11.30 am)

A) Gymnastics

For time:
21 Strict HSPU
- 1 minute rest -
15 Strict HSPU
- 45 seconds rest -
12 Strict HSPU
- 30 seconds rest -
9 Strict HSPU
- 15 seconds rest –
6 Strict HSPU
*Does not have to be unbroken

B) Weightlifting: Snatch

B1) Snatch Push Press
3 @ 60% (of 1RM Snatch)
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
3 x 2 @ 85%

B2) Snatch Pull 4 x 3 @ 90% (of 1RM Snatch)

C) Conditioning

In Teams of 2
12-10-8-6-4 Deadlifts (160/110 kg)
30 Wall balls (9/6 kg) between each round

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting: Snatch

A1) Snatch Push Press
3 @ 60% (of 1RM Snatch)
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
3 x 2 @ 85%

A2) Snatch Pull 4 x 3 @ 90% (of 1RM Snatch)