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Crossfit WOD

Workout 3 - PIG Throwdown..

17th January 2019

Time for Workout 3 in Saturday's PIG Throwdown... The first two workouts have looked juicy but this last one is a Pig special!

Don't forget to register prior to Saturday to help give us an idea on numbers and heat allocations. Rego is $20 payable at the front desk on Saturday morning.

Breakfast is being sponsored by one of our legendary members Troy Standley who is a local real estate agent with a massive man crush on the Pig and wanted to help out. Thank you champion!!

Now to the Workout...

Workout 3

Beginner

AMRAP in 7 mins:

3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
15 Abmat sit-ups
3 DB Strict press 15 / 10 kg
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
15 Body rows

* There will be an option to use one DB on any of the movements and do twice the reps.

Intermediate

AMRAP in 7 mins:

3 DB Deadlifts 15 / 10 kg
3 DB Power cleans 15 / 10 kg
3 DB Clean and jerks 15 / 10 kg
10 T2B or 20 Knee tucks
3 DB Strict press 15 / 10 kg
3 DB Push press 15 / 10 kg
3 DB Thrusters 15 / 10 kg
10 Pull-ups or 20 Jumping pull-ups

Advanced

AMRAP in 7 mins:

3 DB Deadlifts 22.5 / 15 kg
3 DB Power cleans 22.5 / 15 kg
3 DB Clean and jerks 22.5 / 15 kg
15 T2B
3 DB Strict press 22.5 / 15 kg
3 DB Push press 22.5 / 15 kg
3 DB Thrusters 22.5 / 15 kg
15 CTB pull-ups

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