HUMP DAY! – 7/26/17

CrossFit Workout

WOD #1 – 25 min

6 rd – Snatch

75% x 2

80% x 2

85% x 1,1

88% x 1

85% x 1

 

5 rd – Front Squat

75% x 5,5

80% x 5,5,5


WOD #2 – For Time

Reps:  30, 20, 10

Toes 2 Bar

Push Press (115/80)

Alternating Jump Lunge

 

Skill:

Double-Unders

 

Accessory:

Barbell Curl x 15 (4)


Competition Workout

WOD 1

6 rd – Snatch

75% x 2

80% x 2

85% x 1,1

88% x 1

85% x 1

 

6 rd – Clean & Jerk

75% x 2

80% x 2

85% x 1,1

85% x 1

80% x 1

 

5 rd – Front Squat

75% x 5 (2)

80% x 5 (3)

 

5 rd – Snatch Shrug

115% x 6 (5)

 

WOD #2 – For Time

Reps:  30, 20, 10

Toes 2 Bar

Push Press (115/80)

Alternating Jump Lunge

 

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:

Barbell Curl x 15 (4)