COME IN AND DO WHAT THE OLD PEOPLE DO

dsc_4689

Tomorrow we will be hosting about 120 athletes in their prime for the Masters League.  They will take on 3 very different WODs – one cardio based, one a traditional CrossFit MetCon, and one involving some heavy lifting.  You guys get to taste two of them today.  Come in and have a crack and see how you measure up against the oldies.

WORKOUT OF THE DAY

METCON

A. NSW MASTERS LEAGUE WOD 3

In 6 minutes, build up to heavy 3RM Deadlift + Hang Clean + S2OH

***Reps must be touch and go, hands cannot leave the bar.  Score is your heaviest successful performance of the complex.

B. NSW MASTERS LEAGUE WOD 1

8 min EMOM
Every minute o the minute, complete 8 Thrusters, then in the remaining time, max lateral burpees over the bar

**If you do not complete thrusters in the minute, you can still continue, but start again. Score is total burpees

HERO – 45/35kg,  50-59 HERO – 40/30kg

WARRIOR – 40/30kg,  50-59 WARRIOR 35/25kg

SOLDIER – 35/25kg,  50-59 SOLDIER 20/15kg

 

A. NSW MASTERS LEAGUE WOD 2

In 6 minutes, build up to heavy 3RM Deadlift + Hang Clean + S2OH

***Reps must be touch and go, hands cannot leave the bar.  Score is your heaviest successful performance of the complex.

 

 

 

Advertisements

About AB

Crossfit Coach

Posted on January 21, 2017, in WOD and tagged , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: