WOD

Wednesday 29th October 2014

Main – CrossFit

SKILL

Warm-up should include some overhead and hamstring mobility

Spend 20 minutes breaking down the clean and jerk and warming up to the weight for the workout.

WOD

“Death by Grace”

1st minute = 1 Clean and Jerk (40kg/60kg)

2nd minute= 2 Clean and Jerk

3rd minute= 3 Clean and Jerk

4th minute= 4 Clean and Jerk

5th minute= 5 Clean and Jerk

6th minute= 6 Clean and Jerk

7th minute= 7 Clean and Jerk

8th minute= 8 Clean and Jerk

SCALING

Reduce weight

Metcon (AMRAP – Rounds and Reps)