12 May 2018 - WOD

WORKOUT OF THE DAY

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

A) Indian Relay

B) Team Workout

In a team of 2 or 4
Every minute for 16 minutes, alternate between:
Synchro thrusters
Syncro toes to bar (or ab-mat sit-ups)

*Score is total thrusters + total toes to bar completed
*If in a team of 4, 2 work on the thrusters and 2 on the toes, then they pairs switch each minute
*In a a pair alternate movements each minute

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch: Heavy double

A2) 2 Cleans + Jerk

B) P4P Qualifier 1

For time:
12 Cleans
100 Double Unders
12 Front Squats
100 Double Unders
12 Shoulder to Overhead
100 Double Unders
12 Overhead Squats
100 Double Unders

Rx Male = 80% bodyweight
Rx Female = 65% bodyweight
Masters Male = 70% bodyweight
Masters Female = 55% bodyweight