WOD – Monday 22 October 2018

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  • WORKOUT OF THE DAY:
    For Time:
    50 Clean and Jerks 60/40kg
    On the Minute – 5 Toes to Bar
    *toes to bar start on 00:00
  • CROSSFIT LITE:
    For Time:
    75 Wallballs
    On the Minute – 5 Toes to Bar
  • CFP WEIGHTLIFTING:
    Zotts Press: 3×3

    Snatch Balance: 3,3,2,2,2,1,1

    Behind the Neck Jerk + Jerk: (1+1) x 5

  • CFP GYMNASTICS:
    Muscle up work:
    1. Ring support
    2. Ring support + dip
    3. False grip kneeling muscle up
    4. L-sit muscle up from floor
    5. Strict ring muscle up

    *Choose one of the progressions to focus on depending where you are at and feel you need to work on.