Saturday 6th August 2016 WOD & Barbell

5th August 2016

crossfit-baby-9

WOD 1

In pairs in 15 mins complete:

  • 1 length of room high knees
  • 10 jumping jacks
  • run back
  • 1 length of room karaoke
  • 10 jumping jacks
  • 1 length of room karaoke opposite side
  • 1 length of room side shuffle
  • 10 jumping jacks
  • 1 length of room side shuffle back

*you go, I go

  • Build to floor press weight

 

Additional Work

In 15 mins after the WOD:

  • For time complete:
  • 15 Squat Cleans @ 60/42.5kg
  • 30 Toes To Bar
  • 30 Box Jumps @ 24/20″
  • 10/5 Muscle Up
  • 30 STOH @ 42.5/30kg
  • 30 Double Unders / 60 Single Unders
  • 10 Thrusters @ 60/42.5kg
  • 30 Pull Ups
  • 30 Burpees
  • 100m O/H Plate Walking Lunge @ 20/15kg

 

Barbell Week 6 Session 3:

  • Block Snatch 5 x 2 @ 81%
  • Clean and Jerk 5×3 @ 75% C&J RM
  • Back Squat   20 mins to find 3RM
  • Or Back Squat 3×3 90%
  • SOTS press or Strict press 3×3 @75%
WOD 2

6 rds for time of:

  • 5 Floor press
  • 200m KB run @ 24/16 RX+32/20*Floor press wants to be a heavy unbroken 5 reps*18 min cap

 

 

 

 

 

 

 

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