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Tuesday 28 August
Double Unders – Feels so good when they are going well, but brings out the ugly side in us when they go wrong!
Team I’m pumped on how many of you are getting the hang of double unders! If you have not yet mastered them, here are the key thing to focus on: 1)Tuck the elbows in close to the body – it keeps the rope long. 2) Keep the hands slightly out in front of the body. 3) Keep the feet together and stay in one spot. 4) The jump does not have to be that high, but the wrist needs to move faster! Keep the tension on that rope. 5) Do not leave the box until you have done some!
For time:
60/45kg Thruster, 15 reps
Run 200 meters
45/30kg Thruster, 20 reps
Run 400 meters
30/15kg Thruster, 30 reps
Run 800 meters
Saturday 25 August
CrossFit Games Open WOD 12.2
Men:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Women:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Tuesday 21 August
WOD
‘The Bear’
“The Bear” Perform one of each of the following: Power Clean Front Squat Push Press Back Squat Push Press Strategy: Start with a manageable weight and make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish. Rinse, repeat. Complete the series of movements seven times per round, and complete a total of five rounds. Once you begin a round, the weight cannot rest on the floor until the round is completed. Rest 3-5 minutes between rounds. The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.
D5 Creation