Today's WOD #CROSSFITYO4

Warm Up & Mobilise STRENGTH 3x 'Touch and Go' Power Cleans Build to Heavy WOD - For Time 40 Double Unders (or 80 singles) 16 Hang Clean (50/35kg) 40 Double Unders 12 Hang Clean 40 Double Unders 8 Hang Clean 40 Double Unders 4 Hang Clean 40 Double Unders

Warm Up & Mobilise EMOM - 12 Minutes 1 Push Press & 1 Push Jerk PARTNER WOD 16 min AMRAP - round for round 5 Push Press (50/35kg) 10 Bar Over Burpee 15 KB Swing (24/16kg)

Warm Up and Mobilise STRENGTH 5X5 Back Squat WOD - For Time 30-20-10 Wall Balls DB Single Arm Clean & Jerk Box Jumps

Warm up & mobilise -- Snatch + Hang Snatch + Overhead Squat - Built to Heavy Complex -- WOD - 9 Minute AMRAP - Ascending 3's Snatch 50/35kg Pull-Ups 3,6,9,12...

Warm up and mobilise — Build to heavy split jerk (technique work) - Partner wod - 6 rounds for time: 30/20 calories 10 man makers 20 Minute time cap

Warm up and mobilise — 1 Rep max front squat — 16 Minute amrap: 40 double unders / 80 singles 16 dB snatch 22.5/15kg 12 burpee box jump overs 24/20” 75 farmers carry single arm dB 22.5/15kg

Core Strength – How to be strong from the middle out! Everything comes from the core. The core is the foundation to all functional movements whether strength or mobility based. Core strength, in my own definition, is the ability to maintain a positive spine & torso position during force creation whilst under stress, load or rotation. Put simply, your core must be able to maintain the load your legs or arms are trying to move – whether that’s your own bodyweight or a double bo

Warm up and mobilise — EMOM - 15 minutes: Minute 1: 3 deadlifts Minute 2: 16 seated dB press Minute 3: 12 dB lunges — Wod - for time: 150m run 21 deadlifts 80/50kg 21 wallballs 9/7kg 150m run 15 dl 80/50 15 wall balls 150m run 9 dl 80/50 9 wallballs 150m run

Warm Up & Mobilise T2B - Skill Focus WOD - In Pairs 30 min Time Cap Break down between you as you wish! 100 KBS 100 Air Squats 100 Toes to Bar 100 Kcal 100 DB Push Press

Warm up and mobilise - Build to heavy push press -> build to heavy push jerk Then 5 x 1 push press & 1 push jerk @ 80% of push press - Wod - for time: 50 du’s / 100 singles 20 single arm dumbbell shoulder to overhead 22.5/15kg 50 du’s / 100 singles 20 single arm dumbbell shoulder to overhead 22.5/15kg 50 du’s / 100 singles 400m run