WOD – Thursday 11 May 2017

  • STRENGTH:
    2-2-2-2 strict press immediately into 6 push press
    @ 75% of 1RM strict press
  • METCON:
    CrossFit Open 11.5
    20min AMRAP
    5 Power cleans 65/45kg
    10 Toes to bar
    15 Wall Balls
  • CFP LITE:
    20min AMRAP
    5 Medball cleans
    10 abmat sit ups
    15 Wall Balls
  • CFP PERFORMANCE:
    Front Squat
    4-4-4-4-4-4 @ 75-80% of 1RM front squat

    NOTE: These are tempo front squats with 4 seconds down and straight back up
    NOTE: Try and get this in before BASE workout

  • CFP+:
    Ring muscle ups