Competition Programming: May

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Competition Programming: May

ross sumo deadlift

Day 1 Gymnastics Warm Up All Week ! A.P. Snatch 4 @60.0% 4 @65.0% 3 @ 70.0% 3 @75.0% 3 @80.0% B. Front Squat(Explode Up) [email protected] 55.0% [email protected] 65.0% [email protected] 70.0% [email protected] 75.0% 4 @80.0% C. Split Jerk from Rack 3 @ 60, 3 @ 70, 3 @ 80%

Lactic 8 Minute Amrap (90% effort) 200 meter Sprint 8 Box Jump 24/20 8 Push Press 95/65 16 Double Unders Aerobic Six sets for times of: Row 250 Meters 100 Meter Farmer’s Carry (AHAP) Day 2 A.P. Clean 4 @60.0% 4 @65.0% 3 @ 70.0% 3 @75.0% 3 @80.0% B. 3 x 5 Deficit Romanian Deadlift @ 70% 1rm C1. 5 x 5 Weighted Pull Ups C2. 5 x 12 Ring Push Ups Lactic Every 5 mins for 20 mins* 2 Rounds of 3 Thrusters 115/85 6 Power Cleans 115/85 9 Burpees *as fast as possible Aerobic 8 minutes to complete: 1-mile run 85% 1RM. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 85 % power cleans, max reps Day 3 A. 1-1/4 Back Squat 5 x 3 @ 85% B. Snatch Grip DL x 2 + Hang Power Snatch x 1 + Overhead Squat x 2 x 5 Sets (work up to heavy OH squat) C1. 3 x 10 External Band Rotations C2. 3 x 15 Hollow Rocks hollow Lactic EMOTM x 8 minutes 2 Rope Climbs 5 Burpees Aerobic EMOTM: 20:00 Even: Sled Sprint 50M (2 trips backward drag) Odd: 30 Double Unders Unbroken Day 4 A. Bench-Pause Last Rep Up to 85% 5×3 B. Closegrip Bench 1″ Pause off Chest 60% x 5×3-1 min rest C1. Ring Row 5×12 C2.4 x Max Handstand walk in 1 min Team WOD’s start this week (Make sure you get with someone to show up when you do) FOR TIME To be split among the two 100 Double Unders 20 Kettle Bell Snatches (53/35) 40 Pull Ups 60 Hand Release Push Ups 80 Kettle Bell Swings (53/35) 100 Box Jumps (24″) 200 Double UndersWhite PR
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