November 8, 2019 – Live. Perform. Compete

November 8, 2019 – Live. Perform. Compete

Live

A. Every 1 minute, for 6 minutes (6 sets):

4 Hang Power Cleans

B. Every 90 seconds, for 6 minutes (4 sets):

Clean Grip Deadlifts
– Set 1 – 12 reps
– Set 2 – 10 reps
– Set 3 – 8 reps
– Set 4 – 6 reps

C. Every 2:30 for 10 minutes (4 rounds):

15 Russian Kettlebell Swings @ 24/16 kg
10-15 Wall Ball Shots @ 8/4 kg
8-12 Burpees

Perform

A. Every 1 minute, for 6 minutes (6 sets):

3 Hang Power Cleans

B. Every 90 seconds, for 6 minutes (4 sets):

Clean Grip Deadlifts
– Set 1 – 10 reps
– Set 2 – 8 reps
– Set 3 – 6 reps
– Set 4 – 4 reps

C. Every 2:30 for 10 minutes (4 rounds):

15 Russian Kettlebell Swings @ 32/24 kg
10-15 Wall Ball Shots @ 20/14 lbs
8-12 Burpees

Compete

A. Every 1 minute, for 6 minutes (6 sets):

3 Hang Power Cleans

B. Every 90 seconds, for 6 minutes (4 sets):

Clean Grip Deadlifts
– Set 1 – 10 reps
– Set 2 – 8 reps
– Set 3 – 6 reps
– Set 4 – 4 reps

C. Every 2:30 for 10 minutes (4 rounds):

15 Russian Kettlebell Swings @ 32/243628 kg
10-15 Wall Ball Shots @ 20/14 lbs
8-12 Burpees

D. 15 minutes CrossFit Open skill touch up:

– Play with the movements in tomorrows Open workout. Do this is a non-fatigue based setting, isolating the movements and addressing efficiency / technique. Once comfortable, can put the movemetns together is a short, broken down version of the workout to get a 'feel', and help determine a strategy.
– Don't forget to watch or listen to our 'Strategies and Tips' breakdown! We will be sending this through to all subscribers via Wodup on Friday evening Hong Kong time.
Scoring: Not Scored

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