Saturday 1st October 2016 WOD & Barbell

30th September 2016

cfgames

At 6’5″, 310lbs, John Welbourn is extremely large for a competitive CrossFitter.
He competed in the 2009 Games, finishing 96th overall!

 

 

WOD 1

400m run

Then

Clean and Jerk review
and build to wod weight

 

 

 

 

Additional Work:

 

If not hitting Sundays wod 2 hit that here rest 30 mins

For time complete:

21-15-9
OH Squats @ 60/40 RX+ 70/45
ring dips/box dips

3 min rest

9~6~3
OH Squats @ 60/40 RX+ 70/45
Muscle ups RX+ muscle + dip
scale/c2b/pull ups

*15 min cap 

Barbell:

  • Muscle snatch with OHSQ (1+1)  5×5
  • Snatch balance 5×5
  • In 20 mins build to a 5rm snatch balance then reduce to 90% and then an additional 3 sets
WOD 2

HERO WOD Saturday! ‘Abbate’:

 

  • Run 1 mile
  • 21 clean and Jerks @ 70/47.5
  • Run 800 meters
  • 21 clean and Jerks @ 70/47.5
  • Run 1 mile

    *35 min cap

 

 

 

 

 

 

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