WOD – Wednesday 24 October 2018

  • WORKOUT OF THE DAY:
    Squat Snatch
    Heavy Single

    Then

    For Time:
    20 Power Snatches 40/30kg
    20 Lateral Barbell Burpees
    20 Overhead Squats 40/30kg
    20 Lateral Barbell Burpees
    20 Squat Snatches 40/30kg

  • CROSSFIT LITE:
    15min Emom:
    7 Overhead squats empty Bar

    Then

    For Time:
    20 Power Snatches
    20 Lateral Barbell Burpees
    20 Overhead Squats
    20 Lateral Barbell Burpees
    20 Squat Snatches

  • CFP WEIGHTLIFTING:
    Push Press: 3×5. Light and Perfect!

    Push Jerk: 3,2,1,1,1

    Power Clean + Jerk (1+1)x2x 3 working sets.

    Clean Pulls: 3×3

  • CFP GYMNASTICS:
    100 shoulder touches
    *every time you break 20m bear crawl