06 July 2018 – WOD

WORKOUT OF THE DAY

A) Strength

Complete 5 supersets of:
5 Push press @ 75%
Max set of strict pull-ups
* Move immediately from movement to movement
* Rest 3 minutes between sets


B) Conditioning

CrossFit Open 11.3
5 minute AMRAP
Squat clean, (75/50 kg)
Jerk (75/50 kg)

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row Test

*  Following on from last week's 10 minute pieces, we re-test our 3 minute power pieces today

A1) 3 minutes @ 22 spm

– Rest 6 minutes –

A2) 3 minutes @ 24 spm

– Rest 6 minutes –

A3) 3 minutes @ 26 spm