Monday 19th December 2016 – WOD

18th December 2016

crossfit-torian-christmas-hours

Get after it CFN!

WU WOD

Before the class, in open gym

5 min AMRAP: 

  • 10 Squat Jumps
  • 10 Lunges
  • 10 Glute Bridge
  • 10 Kettle Bell Deadlift
  • 10 Russian Baby Makers

WOD 1

In 20 mins complete:

  • 1 x 20 Rep Back Squat

*warm up to a heavy set of 10 (not a 10RM) then try for a set of 20 reps at that weight. This will be tough! Stick with it and grind it out!

 

 

Additional Work

15 mins after the class

  • 3 rounds for quality
  • 15 Good Mornings
  • 15 Strict Toes To Bar

*concentrate on technique and good movement

 

WOD 2

In 12 mins complete 3 x 4 mins of

Part 1: 

  • 10 Burpee
  • 20 Deadlifts @ 60/40kg
  • 30 Double Under / 60 Single Unders
  • In remaining time AMRAP Kettle Bell Swings @ 24/16kg

Part 2: 

  • 10 Deadlifts @ 60/40kg
  • 20 Kettle Bell Swings @24/16kg
  • 30 Double Under / 60 Single Unders
  • In remaining time AMRAP Burpees

Part 3:

  • 10 Burpees
  • 20 Kettle Bell Swings @ 24/16kg
  • 30 Double Under / 60 Single Unders
  • In remaining time AMRAP Deadlifts @ 60/40kg

 

 

 

 

 

 

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