12/27/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What is your favorite benchmark workout?

Weightlifting

(plus 3 warm up sets)

Overhead Squat (5-5-5-5-5 (increase each set))

WOD

LIFT-OFF Event 3: 2015 (AMRAP – Reps)

Complete as many rounds as possible in

12 minutes of:

3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders

Men use 135 lb., women use 105 lb.
We want to pick a medium weight today – 95/65. Something you can do 3 reps of snatches with.

I want you to work on those pull ups today. Talk to your coach, we will modify the number of pull ups if it means you can do even a few pull ups today during the workout.

Each round consist of 72 reps. We want you to get past 4 rounds which is 288 reps scale if needed.