03 August 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Gymnastics & Barbell Conditioning

Breathing in G 1-4

7-10 rounds:
Power clean (60/40 kg)
5-7 Breaths @ G4
Chest to bar
5-7 Breaths @ G4
Thruster (60/40 kg)
5-7 Breaths @ G4

B) Clean ladder

In 11 minutes get as far through the squat clean ladder as possible
60/46kg
70/45kg
80/50kg
90/55kg
10060kg
110/65kg
120/70kg Continue increasing by 5kg/2.5kg

* 5 Burpee box jump overs before each lift
* You can have a partner change the weights


Gymnastics Strength & Skill

A) Flexibility

10 minute of work on:
Wrist push-up from bottom up
3-5 Skin the cat

B) Strength

15-20 sets of:
1 Strict Handstand push-up (5-10 second handstand hold at the top + lower + push-up)
1 Strict chin/pull-up (5-10 second chin over the bar hold + lower + pull-up)

- then -

5 sets of:
10 Plyometric push-ups
10 Strict toes to bar


CrossFit

In teams of 3, complete for time:
800m Team sandbag run
60 Deadlifts + 60 front squats + 60 push jerks (40/30 kg)
800m Team sandbag run
50 Deadlifts + 50 front squats + 50 push jerks (50/35 kg)
800m Team sandbag run
40 Deadlifts + 40 front squats + 40 push jerks (60/40 kg)
800m Team sandbag run
30 Deadlifts + 30 front squats + 30 push jerks (70/45 kg)