14 Jan 2018 – WOD


Specialist Sundays (11.30 am – 12.30 pm)

A) Weightlifting: Clean & Jerk
A1) Tall split jerk + Behind the neck press in split jerk stance: 4 x 3 + 3
*  Keep this light, focus on footwork and driving under the bar on the tall jerk

A2) Jerk dip + Split jerk: 4 x 2 + 1
* Keep this light, focus on position of dip and drive

A3) Clean & Jerk: 4-6 x 1+1
* Build in load

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 12 minutes:
R1: 2 Power clean, touch and go
R2: 3 Power clean, touch and go
R3: 4 Power clean, touch and go
R4: Re-set to 1 rep

A2) Repeat A1 with Power snatch

*Use 70-75% of 1 rep max for each lift

B) Gymnastics: Muscle-up Development
B1) 10 Minute AMRAP: Strict Muscle-up
B2) 7 minute AMRAP: Kipping muscle-up
B3) 5 minute AMRAP: Chest to bar pull-up

C) Conditioning
For time:
50 Double unders
21 Overhead squats (50/35 kg)
50 Double unders
15 Overhead squats (50/35 kg)
50 Double unders
9 Overhead squats (50/35 kg)

Engine Work (9 – 10 am)

A) Conditioning - Threshold

5 x 3 minutes on : 3 minutes off
350m Run
In remaining time AMRAP:
20 Dumbbell walking lunge
20 Abmat sit-ups
20 Dumbbell hang power clean
*Continue each AMRAP where you left off


This weekend, Saturday and Sunday 13 and 14 January, we are hosting an Open Weekend for anyone interested in trying out CrossFit. Do you know someone who might be interested?? Invite them to join us for a free workout, check out our space, get to know our coaches and our community. All they need to do is go to www.crossfit1864.com/openweekend and fill out the form. We'll be in touch to confirm their booking.