WOD – Thursday 15 December 2016

  • STRENGTH:
    Front Squats
    1×10 @ 40%, 1×10 @ 50%, 1×20 @ 55%
    The 1×20 is the main working set.
    Add 2.5-5% from previous week.
  • METCON:
    3 x 3min AMRAP
    30 Thrusters 30/20kg
    Max Rep HR Burpees
    Rest 2min between rounds
    Score = total reps
  • CFP PERFORMANCE:
    Part A
    10min EMOM
    3 Snatches – must be a full snatch
    (Start at 60% of 1RM and Increase)
    Part B
    5 Rounds for time
    7 Sumo dead-lift high pull
    7 Power snatch
    7 Overhead squat
    Weight: 50/35kg
  • TRAVEL WOD:
    9min AMRAP:
    10 burpees
    10 sit-ups