15 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 3 minutes for 15 minutes:
2-5 Bar muscle-ups
3 Snatch
2-5 Bar muscle-ups
* Start around 70% and slowly build each round.

B) Every 3 minutes for 15 minutes:
5-10 Toes to bar
3 Cleans
5-10 Toes to bar
* Start around 70% and slowly build each round.

C) Conditioning

In teams of 3, with a 30 minute time cap:
200/140 Calorie assault bike (250/180 Cal row)
Directly into:
3 Rounds:
50 Toes to bar
50 Box jump overs (24/20 in)
50 Power clean & push jerk
* Round 1 barbell @ 42.5/30kg
* Round 2 barbell @ 50/35kg
* Round 3 barbell @ 60/40kg


Gymnastics Strength & Skill

A) Flexibility
2 sets of:
20 Shoulder pass through
30 Second flag pole stretch
20 Bridge-ups

B) Strength
5-7 sets of:
1-3 Legless rope climb
5-10 second freestanding handstand
10-15 Ring push-up

C) Midline
10 Body saws
1 minute plank
1 minute reverse plank
* No rest between movements
* Rest 2 minutes between sets


CrossFit

A) Conditioning

In teams of 3, with a 30 minute time cap:
200/140 Calorie assault bike (250/180 Cal row)
Directly into:
3 Rounds:
50 Toes to bar
50 Box jump overs (24/20 in)
50 Power clean & push jerk
* Round 1 barbell @ 42.5/30kg
* Round 2 barbell @ 50/35kg
* Round 3 barbell @ 60/40kg