CrossFit

Tuesday 4th October 2011

Rob Orlando and Carey Kepler going through Atlas stone technique.

“Lifting Heavy”

WOD 1

– Barbell carry (there and back) (80kg/120kg)

– 3 Power cleans (45kg/70kg)

– Barbell carry (there and back) (80kg/120kg)

– 2 Power cleans

– Barbell carry (there and back) (80kg/120kg)

– 1 Power clean

(5 minute time cap)

WOD 2

– 20 Burpees

– 20 Barbell lunges (30kg/45kg)

– 15 Burpees

– 20 Overhead barbell lunges

– 10 Burpees

– 20 Squat cleans

(8 minute time cap)

WOD 3

As many reps in 1 minute, of:

– Max tyre flips (180kg/220kg)

Immediately followed by:

As many reps in 45 seconds, of:

– Max box jumps on the tyre