Competition WOD Week 5

Competition WOD June Week 5

EVERY DAY

7 minutes of mobility work *ankles, hips, thoracic ext., scap. retraction Warm Up

Day 1

SWOD

Hang Snatch 3 @ 60%, 2 x 3 @ 70%, 3 x 3 @ 80%

Power Clean 4 @ 60%, 2 x 4 @ 65%, 2 x 3 @ 70%

Jerk 4 @ 60%, 2 x 4 @ 65%, 2 x 3 @ 70%

Bench Press 3RM; 2 x 3 @ 90% of 3RM

MetCon 6 Rounds:

2 Muscle Ups

18 Box Jumps (24″)

18 GHD SitupsDay 2

SWOD A. Snatch grip DL – build to a tough 5 in 4 attempts B. Ring Dips, 3 x 20, rest 90 seconds.MetCon 3 rounds of 400m run 300m row 70 double unders 1:1 Work to Rest Day 3

A. Back rack reverse lunge step, 3 x 5/leg, rest 60 sec. B weighted pull up, 3 x 6, rest 60 sec. MetCon 4 Rounds of: 30 sec. amrap pull ups 30 sec. burpee box jump, 24/20″ 150 meter sprint rest 2 minutes Day 4 A1) Overhead Squat 4×3 @ 70% of snatch 1RM

A2) Max Ring Row x 3 AttemptsMetCon Diane 21-15-9 DeadLifts (225/155) Hand Stand Push Ups

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Shaun McCrary

CrossFit Tidal Wave is a 10,000 sq. ft. complex located in the historic downtown Strand district of Galveston. We are the largest CrossFit Facility in Galveston County. Our building is equipped with showers for those looking to work out before work or during the lunch rush. With 10 available class times a day, multiple specialty classes, and a historic location CrossFit Tidal Wave offers you a professional and fun atmosphere to start your fitness journey.

WOD

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Competition WOD Week 5