8/28/18
WOD

20180828

CrossFit:

12 Minutes to Establish

Heavy Triple Power Clean

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Comp:

Deficit Strict HSPU (5"/3"):

20 Repetitions, rest 1:00

17 Repetitions, rest 1:00

14 Repetitions, rest 1:00

11 Repetitions

AMRAP 15:

30 Double-Unders

15 Power Cleans (115/80)

30 Double-Unders

15 Toes to Bar

For Time:

30 Calorie Air Runner, 10 Sandbag Cleans (150/100)

24 Calorie Air Runner, 8 Sandbag Cleans (150/100)

18 Calorie Air Runner, 6 Sandbag Cleans (150/100)

12 Calorie Air Runner, 4 Sandbag Cleans (150/100)

6 Calorie Air Runner, 2 Sandbag Cleans (150/100)

3 x 8 - Glute Ham Raise

3 x 10 - Hip and Back Extensions

3 x 12 - Bench Press

3 x 16 - Close Grip Dumbbell Floor Presses

3 x Max Effort L-Sit hold, resting 1:00 between

Synergy:

4 Rounds for Time:

3 Wall Walks

10 DB Push Presses

20 Russian Twists w/ Plate

500m row