Tuesday WOD 27-10-15
October 26th, 2015
WOD – Tuesday, 20/10/2015 - CrossFit Brisbane
WOD
[A] 10 minute EMOM
3 Cleans (Scale : power clean into a front squat)
[B] Overhead Squat
1-1-1-1-1
Skill: 3 min max effort HSPU or shoulder press (KB or DB)
Warm Up: Dynamic + Barbell Complex
Strength: Back Squat (In the Power Rack) – attempt your 1 rm after warming up.
Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
[COMPETITION TRAINING]
[B] Each for time:
Run: 3x800m
Rest 2 mins between efforts.
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