Thursday 13th June- WOD, Barbell & Movement

12th July 2017

WUWOD

Tabata:

Assault Bike/ Row/ Ski

WOD 1

In 4 mins complete:

Tabata:

Air squats
Lunge
Kb swing @ 24/20
Push ups

*aim for max reps in the 20 secs

WOD 2

CROSSFIT TOTAL!

1 rep max back squat
1 rep max deadlift
1 rep max strict press

*40 min cap, roughly 13 mins per lift
*warm to weight then you have 3 lifts to reach your max

 

Barbell

A. Complex: Snatch, Snatch Balance, OHS
BTH then hold across 6 sets

B. 1/4 Split Jerks
5×3

C. OH Squat
4×3

D. Accessory Work
With an empty bar accumulate 6 minutes in the bottom of an OHS
Each break equals 1 hanging leg raises.

 

CF Movement

Warm Up:
Assault course
Conditioning:
Straight Arm Circuit
– rings support
– front support
– archer pushups
– barbell roll outs
Ab Circuit
Push Pull Circuit:
– box dips
– ring transition
– ring pushup
– pull ups
Flexibility
German Hang 3x30s
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