WOD: Monday the 11th August 2014

Sunday, August 10th, 2014 / CFMSD Workout of the Day


Reminder that the Free Trial Class is on tonight at 5:30pm. Make all newbies feel welcome as normal…


GPP

 

Strength

Pause back squats 3×5 @ 68%

 

Conditioning

12-10-8-6-4-2 of:

UB hang squat cleans 40/30kg*

burpees

*If you break on the squat clean do 10 burpees before starting from where you broke


COMP

Weightlifting

Hang snatch 5×3

*Use the same weight as last week and make them feel better. Same weight on all sets

 

Strength

Back squat 5×5 @ 68% 1rm

*3 sec pause at the bottom then fast up

 

Conditioning

12-10-8-6-4-2 of:

UB hang squat cleans 60/40kg*

Burpees

*If you break on the squat clean do 10 burpees


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