31 August 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Weightlifting

Ai) Snatch
Every 45 seconds for 20 sets:
1 rep @ +2.5 to 5kg on last week

Aii) Power clean & Push jerk
Every 45 seconds for 20 sets:
1 rep @ +2.5 to 5kg on last week

B) Conditioning
10 minute AMRAP:
60 Bar facing burpees
30 Overhead squats (55/40 kg)
10 Ring muscle-ups (can do bar if you like)

C) Gymnastics
Spend any remaining time working on a gymnastic skill of your choice


Gymnastics Strength & Skill

A) Flexibility & Skill
For 10-12 minutes, rotate through:
1-2 Handstand holds
30 second pancake stretch
30 second bottom of the squat hold

B) Strength
Tuck planche: 10 x 5-10 second holds
* Rest no more than 60 seconds between sets

Then,

1 Strict pull-up + 1 Strict toes to bar: Complete 30 reps of the complex

Then,

3-4 sets:

Max push-ups @ tempo 21X1
- 30 seconds rest -
Max ring rows @ tempo 21X1
- Rest 2 minutes -


CrossFit

A) Conditioning
In teams of 2-3
3 Rounds:
400m Run (together)
80/60 Calorie row (or 60/40 Calorie assault bike)

Directly Into...

21 Clean and Jerks (42.5/30 kg)
21 Clean and Jerks (50/35 kg)
21 Clean and Jerks (60/40 kg)
21 Clean and Jerks (70/45 kg)
21 Clean and Jerks (82.5/50 kg)

* One barbell per team
* Time cap: 30 minutes