WOD: Monday the 20th July 2015

Sunday, July 19th, 2015 / CFMSD Workout of the Day

CrossFit Class

Warm up

3 sets of:

10 lateral leg swings

10 deep lunge + external rotation

10 sit ups

10 pass throughs

 

Strength

Back squats

10-10-10

*Start at last weeks weight and build if possible. Go for it.

 

Conditioning

10min AMRAP of:

7 t2b

9 push ups

12 air squats

 

Go to recovery

2min each side hip extension

2min each side banded pec stretch


 

Comp group

Weightlifting

3X3 at 80%

2×2 at 85%

1×1 at 90%

2×2 at 85%

3×3 at 80%

 

Snatch Accessory Work

3×4 Snatch Pulls at 90% of 1RM Snatch

3×3 Snatch Pulls at 95% of 1RM Snatch

3×3 Snatch Pulls at 100% of 1RM Snatch

3×1 Snatch Pulls at 105% of 1RM Snatch

 

Strength

3×5 jumping back squats @ 50%

 

Conditioning

“Hang Squat Snatch Biathalon”

400m Run

21 Hang Squat Snatches 50/35kg

400m Run

18 Hang Squat Snatches 50/35kg

400m Run

15 Hang Squat Snatches 50/35kg

*200m Run Penalty if bar drops

 


 

 

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