Friday 16.6.17

Ian

Ian

Warm-up:
Barbell Warm-up for Hang Squat Clean
Then switch over to dumbbells.
7-5-3 not for time of:
DB Hang Squat cleans
HSPU
150m Run

WOD:
OPEN
“Bells & Whistles”
21-15-9:
DB Hang Squat Cleans (50’s/35’s)
Handstand Push-ups
600m Run

PERFORMANCE
“Bells & Whistles”
21-15-9:
DB Hang Squat Cleans (35’s/20’s)
42-30-18:
Push-ups
600m Run

FITNESS
“Bells & Whistles”
21-15-9:
DB Hang Squat Cleans (35’s/20’s)
Push-ups
600m Run

Categories: wod

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Crossfit Viera Team

Monday 26.6.17

Charlotte aka "Charizard"

Charlotte aka “Charizard”

Warm-up:
Barbell Warm-up for Snatch
30 band pull-aparts, overhand and underhand
3 RNFT:
12 Arch Rocks or Hip extensions
12 Hollow Rocks or GHDs
5 Power Snatches (work your way up in weight)

WOD:
“Isabel”
For Time:
30 Snatches (135/95)

DTS:
Power Snatch + OHS
2+2
2+2
2+2 x 3 sets

Gymnastics Conditioning
Muscle-ups: 6×40% unbroken, :40 rest