Today's Workout

IMG_1608
Tuesday 29th July
WOD:

1) Front Squat - 5x2 - work to a heavy double (no misses)
Rest as needed.

2) Split Jerk x1 - Every 90 secs x 10 sets
* increase as needed, if feeling good, go for a PB at the end
If its not feeling good, DO NOT go up just for the sake of going up.
Hold the split position for 2-3 seconds.

3) Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

CF Rich athletes have priority over the rowers.
4) AMRAP 11 minutes
1 minute L-Sit - accumulate (P-Bars or Rings)
20 Shoulder to Overhead 70/45kg
30 Back Squats - 70/45kg
40 Kettlebell Snatch (24/16 kg) - break up any how - KB to not touch the floor!
50 Cals - Row
AMRAP double unders


INT:
1) Same
2) Same
3) Same
4) AMRAP 15 minutes
1 minute L-Sit - accumulate (Rings or hanging)
20 Shoulder to Overhead 50-60/30-40kg
30 Back Squats - 50-60/30-40kg
40 Kettlebell Snatch HAP
50 Cals - Row
AMRAP double unders

DS:
1) Same
2) Same
3) Same
4) AMRAP 15 minutes
1 minute L-Sit (hanging)
20 Shoulder to Overhead - HAP
30 Back Squats - -HAP
40 Kettlebell Snatch - HAP
50 Cals - Row
AMRAP double unders