Wednesday 22.7.15

If you haven’t already watched it or don’t quite understand what the CrossFit Games is all about – check this out…

A: power clean – work up max in 12 mins (heavier than last week)

B: 8 min EMOM:

  • 4 tng power clean @ 70% of A

C: Chipper (16 min cap / 2 waves)

  • 20 Front Squats @ 90kg / 65kg – must be cleaned from floor / no racks!
  • 30 Box Jumps 30 / 24 “
  • 40 OH KB Swings @ 24 / 16kg
  • 50 Wall balls @ 9 / 6kg

FF Version:

  • 20 Front Squats @ 70% of 1RM – just go heavy
  • 30 Box Jumps – go higher
  • 40 OH KB Swings – heavier than usual
  • 50 Wall Balls – plan A: try and break down into sets of 10 // plan B: sets of 5

Post loads and times to comments or BTWB

Big shout out to Ewen for smashing yesterday’s WOD in 11:30 RX’d! and Jess G for rearranging the girls 2km row time (8:04)