Crossfit Pukekohe
  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED

Friday 7th November 2014

11/7/2014

0 Comments

 
Picture
Picture
Warm-up: 10 OH pass with stick > stretch Pecs $ rear Delts > 5 hanging shoulder Ds > 1-arm hang L&R
Tech: KB Squat Snatch
WOD: Nations Series 2014 WOW 1 is a 12min WOD with 4 scoring opportunities.
WOW 1.1 - As many ROUNDS as possible in 6min of
Rx: 10m Handstand Walk, 10 Power Cleans 60/40kg
L1: 40 Wall Walkers, 10 Power Cleans 50/30kg
L2: 20 Wall Walkers, ...
10 Power Cleans 40/25kg
L3: 4 Wall Climbers, 10 Power Cleans 30/20kg
A minimum of 2 rounds need to be completed on Rx, L1 and L2.

WOW 1.2 - time it took to complete the first 2 rounds.
1min Transition / Rest
WOW 1.3 - 2min AMRAP
Rx: KB Full Snatch (alternating) 24/16kg
L1: KB Power Snatch (alternating) 24/16kg
L2: KB Power Snatch (alternating) 16/12kg
L3: KB Power Snatch (alternating) 12/8kg
A minimum of 10 reps need to be completed on Rx, L1 and L2.

1min Transition / Rest
WOW 1.4 - 2min AMRAP
Rx: Double Unders
L1: Single Unders
A minimum of 20 reps need to be completed on Rx.




0 Comments



Leave a Reply.

    Categories

    All

    Archives

    July 2018
    June 2018
    May 2018
    April 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012

    Author

    Linda Begg
    CrossFit Pukekohe
    owner

    RSS Feed

Proudly powered by Weebly
  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED