WOD 17 July: Power Up!

A nice relaxed session today but still asking for 100%

We started with a warm up of 10 sec box jumps with a 50 sec recovery -10 rounds of. We wanted consistent output over the 10 rounds.

Now for the tough bits.

10sec pull ups with 50 sec recovery -8 rounds of. We were looking for max output and used minimal support.

10sec dips with 50 sec recovery -6 rounds of. We again used minimal support and max output.

Sophie does dips!

After a review of our clean and jerk we loaded the bars (medium to heavy) to complete:

Clean   Jerk    FSquats

2            4             6

4            6             8

6            8            10

A mention to our visitor from the USA Arafat.

Arafat.

Related posts:

1. WOD 8 July: Ab-dab and Jerks
2. WOD 9 July 10: Crossfit warm up, followed by Jason
3. WOD 17 May: The problem with hip extensions…
4. WOD 12 July: Weighted lunges are fun!
5. WOD catch up: 17,18 & 19 June