HAPPY BIRTHDAY FOR TOMORROW, TEWIE GOUWS!
08h00 – 09h30
Olympic Lifting
1 Hang power snatch + 1 snatch balance + 1 snatch
6 x 1 (80%, or add 5-10kg from last week)
*One set is the sequence above performed once through.
1 Hang power clean + 1 hang clean + 1 clean
6 x 1 (80%)
*One set is the sequence above performed once through.
Split jerk
Build quickly to max, then,
80% x 2 x 3
09h30 – 10h30
Open Gym / Champion’s League WoD 4
Front squat
Build quickly to max, then,
80% x 2 x 3
1 hang power clean + 1 clean
5 x 2 (75% max clean)
*One set is the sequence above performed twice through.
Finisher
Wall balls
6 x 30 sec : 30 sec
08h00 – 09h30
Olympic Lifting
1 Hang power snatch + 1 snatch balance + 1 snatch
6 x 2 (75%)
*One set is the sequence above performed twice through.
1 Hang power clean + 1 hang clean + 1 clean
6 x 2 (75%)
*One set is the sequence above performed twice through.
Split jerk
Singles to max
09h30 – 10h30
CrossFit Class – Champions League WoD 3
100m-80m-60m-40m-30m-20m-10m
Shuttle sprint
Broad jump
Bear crawl
*Use two lines, 10m apart.
**12 minute time cap
08h00 – 09h30
Olympic Lifting
1 Hang power snatch + 1 snatch balance + 1 snatch
6 x 2 (65%)
*One set is the sequence above performed twice through.
1 Hang power clean + 1 hang clean + 1 clean
6 x 2 (65%)
*One set is the sequence above performed twice through.
Practice the split jerk for 15 minutes
09h30 – 10h30
Open Gym
On the minute for 15 minutes:
Hang clean pull + hang clean + clean (60%)
*This is a skill based task. Do not go heavier than 60%. The world is not going to end if you miss a round or two.
Pick a gymnastics skill to work on for the remainder of the session.
