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#12Aug2017 WOD

Weightlifting POWER CLEAN 5 X 5 : 70% (30 mins) MetCon 15-12-9: – Deadlifts @ 100/70kg – Burpee Box Jump Overs @ 24/20″ (55 mins)

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#11Aug2017 WOD

Weightlifting SHOULDER PRESS 5 X 5 : 70% (25 mins) MetCon AMRAP 30:00 – Row 500m / Run 400m – 5 Muscle Ups – 10

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#10Aug2017 WOD

Weightlifting PAUSE HANG SNATCH – work up to heavy single – pause at low position (35 mins) MetCon AMRAP 10:00 – 5 Toes to Bar

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#09Aug2017 WOD

Weightlifting FRONT SQUAT 5 X 5 @ 70% 1 X 20 @ 100% (35 mins) MetCon 15-12-9: – Cals on AAB or Rower – Thrusters

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#08Aug2017 WOD

Weightlifting DEADLIFT Build to 7RM (30 mins) MetCon AMRAP 10:00 – 10 KB Snatches @ 24/16kg – 20 Wall Balls @ 20/14# – 10 KB

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#07Aug2017 WOD

Weightlifting BACK SQUAT 5-5-5-5-5 – maintain 70% (35 mins) MetCon 5 Rounds: – Run 200m – 5 Squat Cleans @ 75/50kg (55 mins)

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#05Aug2017 WOD

Weightlifting PUSH PRESS 3-3-3-3 – build to heavy 3 (25 mins) MetCon Partner WOD Cash In: 1km Run – 100 Toes to Bar – 80

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#04Aug2017 WOD

Weightlifting DEADLIFT EMOM 10:00 – 3 Deadlifts @ 75% (30 mins) MetCon CF.COM 170724 AMRAP 7:00 – 50 Double Unders – 10 OHS @ 60/42.5kg

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#03Aug2017 WOD

Weightlifting EMOM 10:00 – 1 Squat Clean & Split Jerk @ 80% rest 3:00 EMOM 10:00 – 1 Squat Clean Thruster @ 80% (35 mins)

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