WODs

WOD [A]

Hang Power Snatch : 3-3-3-3-3-3-3

Hang Power Snatch 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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WOD [B]

Snatch Pull : 5-5-5-5

Snatch Pull 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (19)

COMP [A]

Push Press + Push Jerk + 2 Split Jerk : 1-1-1-1-1

Push Press + Push Jerk + 2 Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Push Press + Push Jerk + Split Jerk: (1+1+2)x5 Build up to a max for the day.

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COMP [B]

4x RFT: Assault Bike Calories and Row Calories

4 rounds, each round for time, of: 25/20 Assault Bike Calories 25/20 Row Calories Complete 1 round every 5 mins.

Log individual round times, not running clock times.

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TEENS [A]

AMRAP 20 mins: Overhead Lunges, Burpees Over Bar and Chest-to-bar Pull-ups

Complete as many rounds as possible in 20 mins of: 8 Overhead Lunges, 40/30 kg 8 Burpees Over Bar 8 Overhead Lunges, 40/30 kg 8 Chest-to-bar Pull-ups

Juniors- 30/20 kg Adapted from CrossFit Games Open 16.1.

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Warmup - 22/7/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Burgener Warmup & Skill Transfer Exercises then, with a bar … Hang Snatch Pulls to Toes x 5 Hang Muscle Snatch x 5 Hang Power Snatch x 5 Then, warmup to starting weight with 3-4 sets

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