WEDNESDAY WORKOUT OF THE DAY

CrossFit Auckland WOD

3 ROUNDS FOR TIME

  • 5 Front Squat 60/42.5KG  45/30KG
  • 10 CTB Pull-ups  Pull-ups
  • 5 Deadlift
  • 10 TTB  Hanging Knee-raise
  • 5 Push Jerk
  • 10 HR Push-ups

Time Cap 15min

Compare to March 13th, 2018

Then

Build up to AHAP in 4 ROUNDS

Single Arm Overhead Carry out 60M right arm, perform 5 x Single Arm Thrusters every 10M

Rest 30sec

Single Arm Overhead Carry back 60M left arm, perform 5 x Single Arm Thrusters every 10M

QuickFit ~ 30min Express Workout

AMRAP 15MIN

  • 200M Sprint
  • 8 Thrusters 45/30KG  35/20KG
  • 10 Toes-to-Bar  Hanging Knee-raise

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One Comment

  1. Jo March 13, 2019 at 3:08 pm - Reply

    5:45

    Part A: 9:38

    I used a 30kg bar for the movements, and scaled to jumping pull-ups, hanging knee raises and knees down and up for the HR push ups. I quite enjoyed this WOD. Worst part were the front squats!

    Part B:

    Ugh, not nice. I used the 8kg KB and did the 60m on both arms. That took me 10 minutes, so I stopped after that. So basically I did one round and it was hard!

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