WOD – Monday 23 January 2017

  • OLYMPIC LIFTING:
    Clean and Jerk
    12min EMOM
    1 Power Clean + 2 Hang Squat Cleans + 1 Push Jerk @ 75%
  • METCON:
    2 rounds for time: (CAP 20min)
    5 cycles of
    3 Hang Power Cleans 70/45kg
    5 Back Squats
    7 Deadlifts
    then 800m run
  • CFP PERFORMANCE:
    Back Squat
    3-3-3-3-3-3-3 @ 90%-95% of 1RM back squat
  • CFP+:
    Muscle up technique:
    – False grip
    – Transition
    – Kneeling muscle-up
    – L-sit muscle up
    – Strict muscle up
    – Kipping muscle-up