05 May 2018 - WOD

WORKOUT OF THE DAY

CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

A) Conditioning

In teams of 3, complete for time:
100/75 Calorie row
100 Box jump overs 24/20"
100 Power snatch 42.5/30kg
100 Thrusters 42.5/30kg
100 Chest to Bar Pull-ups
100 Thrusters 42.5/30kg
100 Power snatch 42.5/30kg
100 Box jump overs 24/20"
100/75 Calorie Row

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) 1 snatch + 2 touch and go snatch

A2) Hang clean: Build to a 1 rep max

B) Conditioning

At 00:00 complete
21-15-9 Thrusters 50/35kg
Chest to bar pull-up

When the clock hits 10:00 complete
42 Wall balls 9/6kg
21 Toes to bar
30 Wall balls 9/6kg
15 Toes to bar
18 Wall balls 9/6kg
9 Toes to bar

At 20:00 complete
5 rounds for time of:
200m Run
25ft Handstand walk