WOD – Wednesday 3 October 2018

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

    Then

    For Time:
    21 Lateral Barbell Burpees
    21 Power Cleans 60/40kg
    15 Lateral Barbell Burpees
    15 Hang Squat Cleans 60/40kg
    9 Lateral Barbell Burpees
    9 Thrusters 60/40kg

  • CROSSFIT LITE:
    15min EMOM:
    5 Goblet squats

    Then

    For Time:
    21 Burpees
    30 Medball Power Cleans
    15 Burpees
    30 Hang Medball Cleans
    9 Burpees
    30 Wallballs

  • CFP WEIGHTLIFTING:
    Push Press: 3×5
    Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 2, (2+1+2) x 3, (1+1+1) x 3
    Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 5×3
  • CFP GYMNASTICS:
    12 Rounds:
    4 strict pull ups
    3 strict handstand push ups
    2 strict ring dips