Tuesday 6-28-16 WOD

Tuesday 6-28-16 WOD

CrossFit & Fitness

A.
CrossFit & Fitness:
12 Min Build
Clean + Jerk + OHS

The goal for this skill is to see how much weight you can clean & jerk and go directly into an overhead squat while maintaining your C&J grip or a grip that is slightly wider then your normal C&J grip. This is a great skill to have as it takes a lot less time to get the bar up this way then it does to clean it, get it onto your back, adjust your grip, punch it out overhead, stabalize and get into your squat stance then squat...

B.
3 Rounds NFT
Max Unbroken Muscle Ups
60' Handstand walk
Max Unbroken DU's

C.
1 Round of max reps for...
Pull Ups
Wall Balls 20/30#
T2B
HSPU (mat only)

Athletes ONLY HAVE 30 SECONDS once they finish each exercise before the next one begins. Count your reps for a grand total at the end and let your coach know how many reps you got after each segment.

Fitness:
A.
Double bell C&J for three reps with a solid jerk, lockout and 5 second hold for each rep. Continue to build weight during the 12 min if it's looking solid.

B.
3 Rounds NFT
Max unbroken ring dips
30-60 sec wall facing handstand hold
Max Unbroken DU's or 90 sec DU work.

C.
1 Round of max reps for...
Pull Ups
Wall Balls 14/20#
T2B/Variation
Double Bell Push Press @ 25/40#