Competition Programming July Week 3

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Competition Programming July Week 3

Competition Programming July Week 3 Every Day Foam Roll and Lacrosse for 7mins

Rotator Cuff Sequence EVERY DAYDo as Many MetCons Outside as Possible! We are getting acclimated to the heat for the Gauntlet.
Competition Programming - Galveston's CrossFit Tidal Wave Competition Programming - Galveston's CrossFit Tidal Wave Day 1 
Regular Warm UpSWOD 3 Power Snatch + 3 Behind the neck Push Press + 3 Overhead Squat 60%, 65%, 70% x 3 sets MetCon 5 Rounds: 3 Power Clean 3 Front Squat 3 Power Jerk *weight is 60% of Clean & Jerk 1RM Core Accumulate 2 min per side with Banded Pallof Press
Day 2 GWOD Day 1SWOD A.1  Snatch grip DL, 5 x 2-3, rest 10 sec. w/ 3 sec. eccentric lower Superset A.2  HSPU – 5 x 60 sec. amrap, rest 2 minutes each set B.1  Weighted Dip 3 x 10 superset
B.2 T2B – 3 x 20, rest 60 secondsWOD
400m Run
400m Backwards Run
400m Run
400m Backwards RunDay 3 GWOD day 2 Mobility SWOD
A1) Bench Press 5×8 @ 70% 1rm
A2) Barbell Rows 5×8 (heavy)
MetCon 8 minute amrap ascending squat clean @ 80% x 1 15 Double Unders ascending ball slams @ 50/25# x 2Day 4 Warm Up Burgener Mobility 5 rounds for time 5 Knees to Elbows 30 double unders + 800 meter run + 5 rounds for time 10 hand release push ups 10 kb swings, 70/44 + 800 meter run + 5 rounds for time 100 ft. farmers carry @ 70/53 1 minute amrap burpees + 800 meter run
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