WOD – Thursday 20 September 2018

  • WORKOUT OF THE DAY:
    For Time:
    10 Power Cleans 70/50kg
    50 Air Squats
    10 Front Squats 70/50kg
    50 Air Squats
    10 Push Jerks 70/50kg
    50 Air Squats
    10 Clusters 70/50kg
  • CROSSFIT LITE:
    For time:
    10 Kb swings
    50 squats
    10 goblet squat
    50 squats
    10 db push press
    50 squats
    10 db thrusters
  • CFP BARBELL:
    DB Bench Press x 100 reps 22.5/15kg
    *Every time you break, perform 5 reps of KB Front Rack Squats 32/24kg

    Then:

    Front Squat: 2-2-2-2-2
    Tuck Hold x 45sec (perform in between sets of front squat)

    Then:

    3 sets:
    L-Sit x 60 sec (accumulation is fine)
    Side Plank Lifts x 20 each side

  • CFP GYMNASTICS:
    20min EMOM:
    Odd: 5 Bar muscle ups
    Even: 5 strict ha datand push ups