WOD – Monday 7 August 2017

  • OLYMPIC LIFTING:
    Snatch
    3×3 Power Snatch @ 75% of 1RM Snatch
    3×3 Full snatch @ 82.5% of 1RM snatch
  • METCON:
    For time:
    21 – 15 – 9
    Hang Power Clean 60/40kg
    40 – 30 – 20
    Push Ups
  • PARTNER METCON:
    For time:
    42-30-18
    Hang Power Cleans 60/40kg
    80-60-40
    Push Ups

    *Bar may not touch the ground between HPC transitions

  • CFP LITE:
    For time:
    21 – 15 – 9
    Hang Power Clean 40/20kg
    40 – 30 – 20
    Push Ups
  • CFP PERFORMANCE:
    Snatch Grip Push Press
    5×5 @ 60%-65% of 1RM Push Press
    Aerobic Capacity – Rowing
    Part 1: 2 x 400m Fast (40 second rest) 300m Faster (40 second rest ) 200m Sprint (3min Rest)
    Part 2: 6 x 150m Sprint (40 seconds Rest) – (3min after last round)
    Part 3: 400m Fast (40 second rest) 300m Faster (40 second rest ) 200m Sprint (3min Rest)
  • CFP+:
    Handstand push ups