MONDAY! – 7/24/17

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CrossFit Workout

WOD #1 – 15 min

6 rd – Snatch

70% x 2

75% x 2

80% x 1

85% x 1

80% x 1

85% x 1

 

6 rd – Clean & Jerk

70% x 2

75% x 2

80% x 1

85% x 1

80% x 1

85% x 1


WOD #2 – AMRAP – 12 min

200m run

Toes 2 Bar x 12

200m run

Thruster x 12 (95/65)

200m run

Pull-up x 12

Alternating Jumping Lunge x max reps

 

Skill:

Double-Unders

 

Accessory:

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


Competition Workout

WOD 1

6 rd – Snatch

70% x 2

75% x 2

80% x 1

85% x 1

80% x 1

85% x 1

 

6 rd – Clean & Jerk

70% x 2

75% x 2

80% x 1

85% x 1

80% x 1

85% x 1

 

5 rd – Front Squat

70% x 8 (2)

75% x 7 (2)

75% x 6

 

5 rd – Snatch Shrug

115% x 8 (5)

 

WOD #2 – 12 min Cap

200m run

Toes 2 Bar x 12

200m run

Thruster x 12 (95/65)

200m run

Pull-up x 12

Alternating Jumping Lunge x max reps

 

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:

4 rd

Upright Row x 15