Competition Workouts!!!

Here are the 4 WOD's for the competition on the 2nd January.

WOD 1:

SKILL SESSION

- MUSCLE-UPS / Pull Ups for Ladies (7 reps)

- SQUAT SNATCH ( 1 rep @ 60/30 kg)

- PISTOLS (10 rep /each leg)

- ROPE CLIMB (1 x up)

- 500 M ROW (sub 1:35/ 1:50)

- HANDSTAND PUSH-UPS (10 reps)

- DOUBLE UNDERS (30 reps unbroken)

WOD 2:

7 MIN AMRAP:

• 10 KB SNATCHES 32/16 KG – 5 EACH ARM (SCALING: KB SWINGS)
• 60 M SANDBAG RUN 30/20 KG
• 10 BURPEES
• 60 M SANDBAG RUN 30/20 KG

WOD 3: “CROSSFIT TOTAL II”

1 RM CLEAN ANYHOW

1 RM OVERHEAD SQUAT

1 RM BENCH PRESS

WOD 4:

Athletes have 45 seconds to perform 1 round of the following barbell-complex, without letting go of the barbell.

Clean

Front squat

Overhead anyhow

Back squat

Overhead anyhow

AFTER EACH 45 SEC WINDOWS, THERE WILL BE A 15 SEC ROTATION. EACH MINUTE, THE ATHLETE WILL MOVE TO A HEAVIER BARBEL (5 KG INCREASE).

MEN WILL START AT 60 KG AND HIGHEST POSSIBLE SCORE WILL BE 105 KG.

WOMEN WILL START AT 10 KG AND HIGHEST POSSIBLE SCORE WILL BE 55 KG.