SUNDAY! – 7/23/17

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CrossFit Workout

WOD #1 – 15 min

6 rd – Snatch

70% x 3 (2)

75% x 3 (4)


WOD #2 – 10 min

5 rd – (30 sec on/30 sec off)

Burpee Box Jump

Toes 2 Bar

 

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:

Bench Press x 10,8,6,4,2

 


Competition Workout

WOD 1

3 Snatch

70% x 3 (2)

75% x 3 (4)

 

3 Position Clean

65% x 3 (2)

70% x 3 (3)

 

Back Squat

70% x 8,8,6,6,5

 

Snatch Pull

90% x 6 (5) 

 

WOD #2 – 10 min Cap

5 rd – (30 sec on/30 sec off)

Burpee Box Jump

Toes 2 Bar

 

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:

Bench Press x 10,8,6,4,2