25/08/2015

Hilltop CrossFit – WOD

*No Open Gym at 8:30am tomorrow morning as Russ and Vic are attending a course. Our apologies for any inconvenience.

Warm-up

10m Shuttle (up & back x 2)

10m High knees + heels to bum (up & back x 2)

10 SLOW Hip Rocks + 10 Jumping Squats

10m Lateral shuttle (up & back x 2)

10m Burpee Broad Jump (up & back x 1)

10 Lat Pulls + 10 SLOW Banded Pull Aparts

Speed + Skill Work

Power Clean and Jerk (Every 90sec for 9mins 1 + 5-7 C2B)

*5-7 C2B Pull Ups immediately after each clean & jerk

*Speed through transition from clean to jerk – no rest on front frack

*Add weight each round

Metcon

Metcon (Time)

Buy in: Row 500m + Run 400m

Then

3 Rounds

7 Squat Clean Thrusters (50/35)

5 T2B