WOD for 22 AUG 2016

0500 and 1130 for CrossFit at Fredericks Gym

0640ish for Oly Lifting at Fredericks Gym

 

Julie has stated that this is the last week of dedicated Strength work and that we are going to be cycling on and off other movements as we start open prep. So changes are a coming, so prepare yourselves for potentially a more metcon/gymnastics focus over the next few months.

 

Here are the OPs

Warm Up:

Complete as many rounds as possible in 7 mins of:

Run, 200 m

10 Kettlebell Swings

10 One Arm Overhead Walking Lunges

 

WOD:

For time: Run,

200 m

10 Power Snatches, 155/105 lbs

20 Ring Dips

Run, 200 m

10 Power Cleans, 205/135 lbs

20 Ring Rows

Run, 200 m

Oh that is GLORIOUS!!!

 

Strength:

3 Overhead Squats, pick load

Every 2 mins for 10 mins.

 

Skills:

Complete as many rounds as possible in 10 mins of:

3 Skin The Cats

15 Hollow Rocks

15 Superman Rocks

 

—————————————————————

Oly Lifting is:

Start at 50% and work up to a 1RM Snatch

Start at 50% and work up to a 1RM Clean and Jerk

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