Protected: WOD/Blog

Skill: Clean and Jerk

Wod: Courtesy of Crossfit.com

Complete as many reps as possible in 20 minutes of:

60/40kg clean and jerks, 15 reps

Rest 1 minute

70/45kg clean and jerks, 15 reps

Rest 1 minute

80/50kg clean and jerks, 15 reps

Rest 1 minute

90/55kg clean and jerks, 15 reps

Rest 1 minute

100/60kg clean and jerks, 15 reps

Rest 1 minute

110/65kg clean and jerks, 15 reps

Warm Down: 3 rounds 10 x full push ups, bottom half push ups then 3 rounds bicep curl 21’s. (7  x bottom to 90,7 x 90 to top, 7 full curl)

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Warm Up

Wod 1: Courtesy of NZ Masters 2015 

“Jacki”

1000 metre Row

50 Thrusters (20/15)

30 Pull ups (RX pull ups only, no bands)

(scaled = 30 plate burpees)

10 minute time cap

Wod 2: 2 x 5 minute AMRAP

9 Deadlifts (50/35)

7 Hang Cleans

5 Shoulder To Overhead

1 min Rest

5 wall ball situps (9/6)

7 box jump overs

9 Kettlebell Swings (32/24)

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Strength: Deadlifts 80% x 3, 85% x 3, 90% x 3

Toes to Bar Progressions between sets

Wod: Fight Gone Bad (modified)

3 rounds of 5 x 1 minute station with 1 minute rest between rounds

Wall Balls (9/6)

Toes To Bar

Deadball Over Shoulder (55/35)

Sumo Deadlift High Pull (40/25)

Row for Calories

Fight gone Good

Pou

 

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Strength: Tabata 20sec work 10 sec rest for total of 8 rounds per movement.

Pull Ups, Push Ups, Wall Ball Sit Ups, Kb Russian Twist

WOD: For Time

800m Run

30 Kettle Bell Swings (28/20)

600m Run

30 Kettle Bell Swings

400m Run

30 Kettle Bell Swings

200m Run

30 Kettle Bell Swings

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