WOD – Tuesday 30 June 2015

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WORKOUT OF THE DAY

STRENGTH

90 sec Deadhang

Rest

3 sets of :

10-15 Ring Rows

Rest

3 sets of:

10 Barbell Rows

Rest

3 sets of:

Max Strict Pull-ups or Rack Pull-ups

 

METCON

7min AMRAP

In pairs, perform:

Max rep Wallballs

 

COMPETITION TRAINING

SKILL

15 mins Snatch Practice

STRENGTH

Hatch Week 3-1

Back Squat

8 @ 65%, 8 @ 70%, 6 @ 80%, 8 @ 80%

Front Squat

5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

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About AB

Crossfit Coach

Posted on June 30, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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