WOD: Tuesday the 23rd June 2015

Monday, June 22nd, 2015 / CFMSD Workout of the Day

CrossFit Class

Warm up

4 rounds of:

80 single skips

20 double unders

 

Then build to a tough but not a max power clean and push jerk in 6min.

 

Conditioning

“Grace”

30 clean and jerks 60/40kg

*Any style c&j

Compare to last time  Here

 

Strength

Weighted pull ups

3-3-3-3-3-3-3

*If you don’t have weighted do bw. If you don’t have bw, use the hardest scale as possible.

 

Comp group

Weightlifting

5min EMOM of:

5 T&G Snatches

*Same weight across. You choose the weight. Full snatch.

 

Strength

10min EMOM of:

2 Back Squats

*Same weight across. You choose the weight.

 

Conditioning

5 Rft of:

15 TTB

20 Cal Row

25 WB 

IMG_6234

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