WOD: Saturday 8/11/2014
CrossFit Baseball
Be prepared for Rope Climbs etc + lot's of fun!!
then:
3 Rounds of:
1 Min Max Wall Balls
1 Min Max Burpees
1 Min Max Power Cleans
Rest 1 Min
Post reps completed to comments.
Blue Lake Barbell
Tech - barbell cycling:
3 x Full Clean + Hang Clean + Jerk @ 70%
2 x Full Clean + Hang Clean + Jerk @ 80%
Strength - Alternate between:
a) 4 x 3 Snatch Pause High Pull (3 count pause at knee) - heaviest possible
b) 4 x Jumping Back Squats - heaviest possible
Accessory
4 x 6 Weighted Steps Ups - heaviest possible
Be prepared for Rope Climbs etc + lot's of fun!!
then:
3 Rounds of:
1 Min Max Wall Balls
1 Min Max Burpees
1 Min Max Power Cleans
Rest 1 Min
Post reps completed to comments.
Blue Lake Barbell
Tech - barbell cycling:
3 x Full Clean + Hang Clean + Jerk @ 70%
2 x Full Clean + Hang Clean + Jerk @ 80%
Strength - Alternate between:
a) 4 x 3 Snatch Pause High Pull (3 count pause at knee) - heaviest possible
b) 4 x Jumping Back Squats - heaviest possible
Accessory
4 x 6 Weighted Steps Ups - heaviest possible