Monday’s WOD

BootCamp:

Barbara (Time Cap 25 mins)

5 rounds, each round for time, of:

20 Pull-ups

30 Push-ups

40 Sit-up (abmat)s

50 Air Squats

 

CrossFit WOD:

Warm-up:

Weighted Prowler Pushes (NLI Athletes recommended)

3 X 15 Meter (Low Handles)

3 X 20 Meter (High Handles)

OR

800 M Run

BBG

Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day

*This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning

3 rounds for time of:

50 KB Swings 24/16kg
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.

 

Advance WOD:

BBG

1) Snatch: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

2) Jerk: 5 heavy singles from blocks. You may work to a max, but no more than one miss.

3) Clean: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

Strength/Accesories

1A) 3X5 Jerk Balances – heaviest possible, rest 90 sec.

1B) 3X5 Weighted Strict Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.

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