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5 Sessions
05:00
CROSSFIT WOD
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WOD Programming
Training Week
Editing WOD
Total Caps: 43m
Whiteboard Preview
Today
Coach Danika Oosthuizen
POWER ENGINE
FOR TIME
1. Warmup
10 Min Cap
400m Row, 2 Rounds of Sampson Stretch, 10 Inchworms
2. Strength
15 Min Cap
Power Clean & Push Jerk: 5 sets of 2+1 reps at 75-80% 1RM
3. Metcon
18 Min Cap
5 Rounds For Time:
- 15 Wall Balls (9kg / 6kg)
- 12 Burpees Over Bar
- 9 Deadlifts (100kg / 70kg)
Scaled
Wall Balls 6kg / 4kg
Stimulus
Consistent pacing.
Live App Sync
43 Mins Total
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