Workout of the day for Weds 11th April – CrossFit & Weightlifting Club


Workout of the Day – CrossFit

A) 3 Rounds of:
6-10 Supinated grip ring row @ tempo 21X1
* Rest 60 seconds
45 Second forearm plank (add load to your back if easy)
* Rest 60 seconds

B) 4 Sets, not for time
40 second wall sit (20/20 single leg)
12 Diamond push ups @ tempo 2111
45 Double Unders
*Rest as needed between sets

C) Skill Work Of Choice

Workout of the Day – Weightlifting Club

A) 3 position clean pull: 5 sets @ 60-70%

B) Clean: 5 x 3 @ 75-80%

C) Squats: 4 x 1 @ 80%

D) Jerk dip + Split jerk: 5 x 1+1 @ light load

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