20 July 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Gymnastics & Barbell Conditioning

7-10 rounds:
Snatch (60/40 kg)
5-7 Breaths @ G4
Toes to bar
5-7 Breaths @ G4
Clean & jerk (60/40 kg)
5-7 Breaths @ G4
Muscle-ups
5-7 Breaths @ G4

*Reps must be unbroken for each movement
*Pick reps for each movement that are a challenge but you think you can repeat when fatigued and for 10 rounds.
e.g.
5 Snatch.
10 Toes to bar
6 Clean & jerk
4 Muscle-ups
*The 5-7 breathes are your recovery between movements, take a big inhale through your nose and a big exhale out the mouth


B) Conditioning

In pairs complete for time:
50 Synchro Wall ball (9/6 kg)
50 Burpee box jump overs (24/20 in)
50 Squat clean thruster (70/45 kg)
50 Burpee box jump overs (24/20 in)
50 Synchro Wall ball (9/6 kg)

Gymnastics Skill & Strength

A) Flexibility

5 Sets of:
30 seconds of bridge-ups
30 seconds of wrist supports

B) Strength

10 Sets of:
10-15 seconds tuck planche
* Rest 45 seconds between sets
- Into -
3 sets of:
5-10 Candlestick lower, slowly
20 Lateral lunges

C) Strength

15-20 sets of:
1 Strict ring dip (5-10 second hold at the top + lower + 5-10 second hold at the bottom)
1 Strict pull-up (5-10 second chin over the bar hold)


CrossFit

In pairs complete for time:
125 Calorie row
100 Wall balls (9/6 kg)
75 Box jump overs (24/20 in)
50 Squat clean thruster (60/40 kg)
75 Box jump overs (24/20 in)
100 Wall balls (9/6 kg)
125 Calorie row
* One athlete working at a time
* Split work as needed, except on the squat clean thruster where you must alternate every rep


(Time cap: 40 minutes)