Wednesday 22nd August

Ben and Adam during Monday’s WOD.

Strength:
Power snatch + L-Sit hold 5×4+hold
Met Con:
21/15/9
Back Squat 80kg/60kg
Strict pull up
Ring dip

CrossFit Rugby:
Strength:
Power Clean
1 x 2 @ 60% of 1 RM
1 x 2 @ 70%
3 x 3 @ 85% 0f 1 RM
Superset 3 x 3 with 1 x 10 m Sprint
Squat as above but Superset with jump complex x 3
Met Con: ‘War Pig’ – Not for time but max power
9-6-3
Deadlift 140/100kg
Strict Pullup
5 Sec Band Sprint
Rd1 – Perform 1 x 5 sec sprint/Rd2 – Perform 2 x 5 sec sprint/Rd3 – Perform 3 x 5 sec sprint
Finisher: 50 Diamond situps for time

 

By | 2013-05-02T11:56:08+00:00 August 21st, 2012|Uncategorized|Comments Off on Wednesday 22nd August