WOD

Workout Of the Day

Thursday 13th December – WOD, Barbell & FHT

Dubai CrossFit Championship Day 1 Male leader

WOD

In 16 Min complete rounds of

3 Clean & jerks – working to load
5 Pull ups – scaling up
5 Tempo push ups
3 Snatch – working to load
10 Calories
5 Ab-mats

Complete 3 Rounds of:

10 Power Cleans @ 70 / 50 – 80 / 57.5kg
5 Ring Muscle ups
30 secs rest
10 STOH @ 70 / 50 – 80 / 57.5kg
15 Toes to bar
30 secs rest

Complete 2 Rounds of:
400m Run
20 Deadlifts @ 70 / 50 – 80 / 57.5kg
30 secs rest

Complete 1 Round of:
10 Snatch @ 70 / 50 – 80 / 57.5kg
10 Bar Mus

*21 Minutes

FHT

A1) Incline Inclose bench 5-7 reps
A2) Ring semi supinated pull ups 4-6 reps

B1) Banded squats 10 reps
B2) Banded kB swings

C1) KB Flr press hips elevated 8-12 reps
C2) Ring row 8-12 reps

D) Dual KB waiter walk
D2) KB death march

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