burpee box jump overs

09 June 2016 – WOD

From today through to Saturday we will be dialling back the intensity ready for 'Testing Week' which begins on Monday. On Sunday you will have the chance to build to a 1 rep max on the Snatch & Clean & Jerk.

WORKOUT OF THE DAY

A) Conditioning

Every 4 minutes, for 24 minutes (6 sets), each for time:
400m Run
10 Burpee box jump-overs (24/20 in)

B) Skill Work: The Muscle-Up

01 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) EMOM x 7: 2 Clean & jerk @ 75% 1RM
- Rest 2 minutes -
A2) EMOM x 7: 2 Snatch @ 75% 1RM

B) Conditioning / Accessory

Complete 3 sets of:
6/6 Bulgarian squats with kettlebells held at the side
15 Hollow hold to V-Tuck , pause for 3 seconds in each hollow position

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Snatch pull: EMOM x 5
Perform 3 reps @ 90% 1RM

C) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 70%
Set 5: 6 reps @ 80%
- Rest 2 minutes between sets -

D) Accessory: As above

Engine Work (8.30 - 9.30 am)

A) Conditioning

Every 4 minutes for 32 minutes (8 rounds), alternate between A1 and A2:

A1) Run 400m
12 Burpee box jump overs (24/20 in)
- Each round is for time -

A2) Row 750m / 675m
- Each round is for time -

Focus: The goal for today's workout is to complete the work within 3 minutes (modify as required), giving yourself a minute's rest before you hit it again. If you can complete the work faster that's awesome, but try and be consistent with your round times