Monday 17 September 2018

CROSSFIT


CONDITIONING

21-15-9 of:

- OH Squats (70.5/52)
- HSPU*

*Scale to Pike Push-Ups



WOD Notes:
The challenge for today’s workout is that although the volume is on the lower side, the OHS are HEAVY. The OHS weight should be something that scares you! The best strategy in order to not fail any reps is to play the OHS conservatively, breaking up reps from the get-go and saving any extra energy to go hard on the round of 9. OHS should be broken up into 2-3 sets for the round of 21, 2 sets for the 15, and ideally a REALLY challenging unbroken set of 9 for the last round. The HSPU should be done in 1-3 sets per round (rep ranges of 5-7). Aim to finish the WOD in 10-12 minutes.


SIMPLYFIT (6pm)

For Time:

- 50 Deadlifts (61/43)
- 40 Box jumps
- 30 Pull ups (ring rows)
- 20 Front squats (61/43)
- 10 Shoulder to overhead (61/43)
- 20 Weighted lunges (61/43)
- 30 Hang power cleans (61/43)
- 40 Hand release push ups
- 50 Ab mat sit ups 

CAP: 25 Mins