HUMP DAY! – 7/19/17

CrossFit Workout

WOD #1 – 15 min

5 rd – 3 Position Clean

70% x 3 (2)

75% x 3 (2)


WOD #2 – 15 min Cap

3 rd

Row x 400m

Kettlebell Snatch x 21

Pull-up x 12

 

WOD #3 – 2 ½ minutes

1st min – Chest 2 Bar x max reps

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:  Double-Unders

 

Accessory:  (Break-up as necessary)

Push-up x 100

Alternating Dumbbell Curls x 100


Competition Workout

WOD 1

3 Position Cleans

70% x 3 (2)

75% x 3 (4)

 

Rack Jerks

70% x 3 (2)

75% x 3 (3)

 

Clean Pulls

90% x 5 (2)

95% x 5 (3)

 

WOD #2 – 15 min Cap

3 rd

Row x 400m

Kettlebell Snatch x 21

Pull-up x 12

 

WOD #3 – 2 ½ minutes

1st min – Chest 2 Bar x max reps

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:  Double-Unders

 

Accessory: (Break-up as necessary)

Push-up x 100

Alternating Dumbbell Curls x 100