CrossFit Sydney WOD?

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WOD
Hang power Clean

1-1-1-1-1-1-1

Record Loads


WOD ENDURANCE
The Tosh
Do intervals as prescribed, and recover the same amount of time as last interval before proceeding to next interval. If you deviate more then 3 sec back down the ladder then you foul.

Pick one of the following:

Swim: 100m rest 100m time, 200m, rest 200m time, 400m, rest 400m time, 200m, rest 200m time, 100m

Bike: 45sec, rest 45sec, 1:30, rest 1:30, 3:00, rest 3min, 1:30, rest 1:30, 45sec

Run: 200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time, 400m, rest 400m time, 200m

Foul: max rep squat

WOD STRENGTH

Snatch
60%x1x4

Clean+Push Jerk+Jerk
70%x1x3

Back squat
80%x2x3


WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)