Monday 14 October, 2013

By 10/13/2013 wod

All Levels

BB Gymnastics

15 minutes to establish a heavy 3-Position Snatch (Ground, Below the Knee, Above the knee)

Conditioning

L) 3 rounds of:
8 Power Clean @ 65-75% RPE
12 Burpee
16 Pull-up

T1) 4 rounds of:
1:00 ME Kettlebell Swing
1:00 ME Push-Up
1:00 ME Sit-up

T2) 4 rounds of:
3 Power Clean @ 75-85% RPE
6 Lateral Burpee
3 Split Jerk @ 75-85% RPE
6 Lateral Burpee

Weightlifting

BB Gymnastics

15 minutes to establish a heavy 3-Position Snatch (Ground, Below the Knee, Above the knee)

Strength and Accessories

1a) 5 x 3 Clean Pull
1b) 5 x 5 Bench Press
2a) 3 x 8 Weighted Pullup
2b) 3 x 20 Ab-Mat Sit-up

Our Partners

  • crossfitjournal
  • tough
  • tough