10 September 2017 – WOD

*Next week we will be re-testing some elements from our previous testing week.
*Today is a chance to get in some skill work and then get your sweat on at the end

WORKOUT OF THE DAY

CrossFit (11 am – Noon) & Engine Work (8.30 – 9.30 am)

A) Gymnastic Skill Work

B) Conditioning

Row for distance, with death by burpees

*On the call of 3, 2, 1 Go athletes begin rowing
*At the top of minute 1 athletes must complete 1 burpee before continuing to row
*At the top of minute 2 athletes must complete 2 burpees before continuining to row
*Continue to row as far as possibe until you cannot complete the burpees within the minute

Competition Class (9.30 – 11 am)

A) Gymnastics

Alternating EMOM x 8
Minute 1: Muscle-ups @ 70% max set
Minute 2: Row @ easy to moderate pace

B) Weightlifting: Hang snatch + Snatch

B1) Build to a heavy single for the day

C) Conditioning

Row for distance, with death by burpees

*On the call of 3, 2, 1 Go athletes begin rowing
*At the top of minute 1 athletes must complete 1 burpee before continuing to row
*At the top of minute 2 athletes must complete 2 burpees before continuining to row
*Continue to row as far as possibe until you cannot complete the burpees within the minute

MOBILITY DRILL OF THE WEEK