WOD – Wednesday 26 September 2018

  • WORKOUT OF THE DAY:
    Hang Squat Clean
    Build to Heavy Single

    Then

    AMRAP 8:
    3 Hang Squat Clean 40/30kg
    3 Toes to Bar
    6 Hang Squat Clean 40/30kg
    6 Toes to Bar
    9 Hang Squat Clean 40/30kg
    9 Toes to Bar
    …
    Up by (3) reps each round

  • CROSSFIT LITE:
    15min EMOM:
    Odd 7 medball cleans
    Even 7 burpees

    Then

    AMRAP 8:
    3 Hang Medball Clean
    3 Abmat sit ups
    6 Hang Medball Clean
    6 Abmat sit ups
    9 Hang Medball Clean
    9 Abmat sit ups
    …
    Up by (3) reps each round

  • CFP BARBELL:
    Muscle Clean +Tall Clean + Sotts Press (strict press in front squat): (3+3+3) x 3

    Clean + Jerk: 3,2,2,1,1,1

    Clean Deadlift: 4×2 @ 95% of best clean

  • CFP GYMNASTICS:
    20min EMOM:
    5 Pull ups
    7 Push ups
    10 Squats