WOD – Wednesday 31 October 2018

  • WORKOUT OF THE DAY:
    15min work up to a heavy 3 rep deadlift

    Then

    12min AMRAP:
    7 Deadlifts 80/60kg
    28 Double unders

  • CROSSFIT LITE:
    15min EMOM:
    Odd – 7 Good mornings
    Even – 7 Light kb swings

    Then

    12min AMRAP:
    7 KB deadlift 24/16kg
    50 Single skips

  • CFP WEIGHTLIFTING:
    Push Press: 4×3
    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 1 inch off floor (pause for 2 seconds): 3×3
    Clean Pull: 2×3
  • CFP GYMNASTICS:
    21min EMOM:
    1st min – 10 Kip swings
    2nd min – 10 Kipping pull ups
    3rd min – Rest