Pre Open Block 2 Jan-Feb 2019

Week 4 - Saturday

Timothy Jones - Saturday, February 09, 2019

 

WOD: Saturday Partner Session
A) Open WOD 17.5
. 10 rounds for time of: 20mins Cap
. 9 thrusters 43/30 30/20
. 35 double-unders
. into
. 12 Min
. 2RM Deadlift

 

:::::

 

WOD:- Gymnastics Session
A) 5 Rounds for Quality (15mins)
. 3 Ring Muscle Ups
. 10 Pistol Squats each leg
B) 5 Rounds for Time:
. 15/12 Cals on Assault Bike
. 18/15 Cals on Rower
. 1 Gate Run

 

:::::

WOD:- Weightlifting
A) 5 x 3 Split Jerks @ 85% 1RM
B) Squat Clean Sequence
. 3 x 3 x High Hang Squat Clean @ 65% 1RM
. 3 x 3 x Hang Squat Clean @ 75% 1RM
. 3 x 3 x Squat Clean @ 85%
C) 4 Rounds For Time:
. 4 Power Cleans @ 65/40
. 8 Lat Burpees Over Bar
. 12 Wall Balls



Trackback Link
http://www.crossfitconditioning.com.au/BlogRetrieve.aspx?BlogID=11166&PostID=736663&A=Trackback
Trackbacks
Post has no trackbacks.