WOD – Wednesday 23 August 2017

  • OLYMPIC LIFTING:
    Snatch (Power Snatch reps are not TNG)
    2-2-2-2 Power Snatch @ 80% of 1RM
    1-1-1-1 Full Snatch @ 87.5% of 1RM
  • METCON:
    8min EMOM:
    5 Clean and Jerks
    *Reps must be TNG otherwise round doesn’t count
    *Score total weight accumulated eg: 8×5= 40 40x100kg = 4000 kg
  • PARTNER METCON:
    8 min EMOM
    5 clean and jerks EMOM
    Athlete A works on 0:00 athlete B works on 0:30 etc
  • CFP LITE:
    8min EMOM:
    7-10 medball cleans
  • CFP PERFORMANCE:
    Conditioning
    For Time:
    50 Cal Row
    25 Power Snatch (60/50)
    5 Rope Climbs
    50 Cal Row
    25 Deficit Handstand push-ups
    5 Rope Climbs
  • CFP+:
    Rope climbs