WOD: Wednesday the 20th August 2014

Tuesday, August 19th, 2014 / CFMSD Workout of the Day


GPP

Strength

Deadlift 5rm

*Add 2.5-5kg to last time

 

Conditioning

8 sets of:

Row 200m

Run 200m

-rest 2:00

 

*Score is fastest and slowest times. If you rest is a few second +/- due to sharing rowers, all will be good. Just make the effort to record your times for each set.


COMP

Strength

Deadlift 5rm

*Add 2.5-5kg to last time

 

Weightlifting

1rm clean in 12mins

*You can warm up to 50% then start the time.

 

Conditioning

“Elizabeth”

21-15-9 of:

Cleans 60/40kg

Ring dips

*These are full cleans and not power cleans

 

-rest 5:00

 

75 wall balls for time

*Aim to go UB. If you break, get back on the ball AFAP. You’ll want to break early but this is a will check. Ask yourself why you want to break? Are you physically failing or mentally? Maybe you need to just harden up and embrace the suck. Who knows, it may make you a better CrossFitter???

 

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