WOD: Wednesday the 15th July 2015

Tuesday, July 14th, 2015 / CFMSD Workout of the Day

CrossFit Class

Warm up

4x

10 cal row

5 inch worm + push ups

:20 side plank each side

 

Skill

Broad jumps

3-3-3-3-3

*3 consecutive jumps for max distance. BE CAREFUL ON FLOOR.

 

Conditioning

1.2km run (2 blocks)

100 air squats

80 sit ups

60 push ups

40 pull ups


Comp group

Weightlifting

Clean (any style)

A. Max reps in :10 at 102.5/70kg

B. Max reps in :20 at 92.5/65kg

C. Max reps in :30 at 85/60kg

D. Max reps in :40 at 70/47.5kg

-Rest 2 mins between each set.

*Goal is UB touch and go AFAP. Singles if needed.

 

Strength

3×3 Back Squat

 

Conditioning

For time:

1200m Run

100 Squats

80 Sit ups

60 push ups

40 Pull ups


Congrats to Kel, who got her first kipping pull ups the other day. Consitency pays off. Well done buddy!

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