15 Dec 2018 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

"CrossFit Open 13.1"

As many reps in 17 mins as you can of:
40 Burpees
30 Snatch (35/25 kg)
30 Burpees
30 Snatch (60/35 kg)
20 Burpees
30 Snatches (75/45 kg)
10 Burpees
AMRAP Snatch (95/55 kg)

Scaled:
20/15 kg
35/25 kg
42.5/30 kg
52.5/35 kg

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on freestanding handstand technique, then 3-5 attempts at a max hold

A2) 10-15 minutes on kipping/butterfly pull-up technqiue, then 3-5 attemps at max chest to bar

B) Conditioning

"CrossFit Open 13.1"

As many reps in 17 mins as you can of:
40 Burpees
30 Snatch (35/25 kg)
30 Burpees
30 Snatch (60/35 kg)
20 Burpees
30 Snatches (75/45 kg)
10 Burpees
AMRAP Snatch (95/55 kg)