Tuesday 11th October 2016 – WOD & Barbell

10th October 2016

break-parallel-adaptive-crossfit-01

 

WOD 1

In pairs an 8 min AMRAP of:

  • wall ball shuttle runs
    *each shuttle run change movement
  • 1-wall ball front squats
  • 2-wall ball down and ups
  • 3- wall ball squat cleans
    THEN with a pvc pipe 2 rounds of:
  • 30 sec side plank right
  • 30 sec side plank left
  • 30 sec oh squat hold at the bottom
  • 30 sec oh squat hold at the top
  • 30 sec rest
    *5 mins

 

 

 

 

Additional Work

 

45 mins before the class:

5×5 front squats
*build to a heavy 5 and hit the same weight across the 5 sets, try to lift heavier than you did on 10/3

5×5 Push Press
*build to a heavy 5 and hit the same weight across the 5 sets.
 

 

 

Barbell 

  • Snatch pull from floor  5×5
  • Snatch pull with high shrug  5×5
  • Low hang snatch 5×5
  • In 20mins build to 3rm low hang snatch, reduce weight to 90% then 3 additional sets
WOD 2

8 rounds for time of:

  • 6 Goblet squats @ 24/16 RX+ 32/20
  • 8 alt kb power clean @ 24/16 RX+ 32/20
  • 10 kb feet anchored sit ups @ 24/16 RX+ 32/20

    *12 min cap

 

 

 

 

 

Go top