Crossfit WOD

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Criona , 11.06rx Fran

Notice:

Londonthrow down WODs are out , we will run these workouts along side the 7.30 pm session on monday , tuesday and Thursday .We will partner up on the WOD where on one will judge and the other will compete .

Details on the wods below

All 3 workouts are for time. The athletes with the least accumulated time across the WODS will qualify for the finals. You may submit and re-submit your scores as many times as you like and in any order.

Workout 1:
Complete in any order or breakdown…
75 Thrusters 35/25kg
75 Burpee bar hop-overs
75 Pull-ups

Workout 2:
Input 1200/800kg of power clean. (Select your own weight).
5 rounds of:
5 Shoulder-to-overhead 60/40kg
7 Front squats 60/40kg
9 Toes-to-bar
Output 1200/800kg of power clean.

Workout 3
100 Double unders
30 K2E to pull-ups
30 Hang snatch 35/25kg
100 Double unders

Workout fo the day:

Technique & Development:
German Volume Press:
10 UNBROKEN Reps, 10 Sets,@ 20×1 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS.
If done correctly, you should start dropping reps by sets 6 or 7.

Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets.
Lift @ 70-75% of 1RM.

*Next week we retest your 1RM press*
+
A.M.R.A.P 15 Minutes
7 K2E
14 Burpee-Box Jumps
21 Double Unders

”Perfection is not attainable, but if we chase perfection we can catch excellence.” 
– Vince Lombardi

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