WOD – Wednesday 19 September 2018

  • WORKOUT OF THE DAY:
    Snatch
    Build to a Heavy Single

    Then

    AMRAP 9:
    1 Ring Muscle-ups
    1 Squat Snatch 60/40kg
    2 Ring Muscle-ups
    2 Squat Snatch 60/40kg
    3 Ring Muscle-ups
    3 Squat Snatch 60/40kg
    …
    Up by (1) rep until finish

  • CROSSFIT LITE:
    15min EMOM:
    Odd: 10 kb swings
    Even: 10 goblet squat

    Then

    AMRAP 9:
    2 Pull-ups
    2 Power Snatches
    4 Pull-ups
    4 Power Snatches
    6 Pull-ups
    6 Power Snatches
    …
    Up by (2) reps until finish

  • CFP BARBELL:
    Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3

    Panda Pull + Clean + Jerk x 5 working sets

    Clean Deadlift: 5×3 @ 100% of best clean

  • CFP GYMNASTICS:
    Tabata L-sit
    3min rest
    Tabata Plank