Competitor Programming CrossFit

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Competitor Programming CrossFit

Gymnastics Warm Up this week

Day 1 A.Deadlift: 5 @ 75%, 3 @85 %, [email protected]% B. Hang Power Clean to Thruster: EMOTM 2 reps, Ladder Up in weight, 6mins C. Pendlay Row: 5X5 – heaviest possible D. Bar Muscle Up Progressions: Box Progressions. 3 mins http://gymnasticswod.com/content/bar-muscle-progression-pt1 http://gymnasticswod.com/content/bar-muscle-progression-pt2 http://gymnasticswod.com/content/bar-muscle-progression-pt3

Lactic 30 Burpee Box Jump Overs 24/20 30 Front Squats @ 70% 30 Burpee Box Jump Overs 24/20 Aerobic 12min AMRAP 5 Strict Chin Ups 10 KB Swings (53/35) Merican 25 Double Unders Unbroken Day 2 A. Snatch from Plates/blocks above knee 2 @ 75, 2 @ 85%, 1 @90%, 1 @ 90% B. Back Squat 8x 3 65% 1rm (EMOTM 8mins) C1. Snatch Balance [email protected] 30.0% [email protected] 40.0% [email protected] 45.0% [email protected] 50.0% C2. 4 x 10 Strict Toes to Bar Lactic 7 Rounds For Time Of: 2 – Rope Climbs 7 – Handstand Push Ups Aerobic Run 3 x (200m + 400m + 600m) Day 3 A. P. Clean + Jerk [email protected] 70.0% [email protected] 75.0% [email protected] 80.0% [email protected] 85.0% [email protected] 85.0% B1.5 x 5 Strict Weighted Ring Pull Ups B2. 5 x 6 Dips with 1 sec Pause in the bottom C. 3 x10 Stability Ball Hamstring Curls Lactic Tabata Goblet Squats 6mins (53/35) Reps for Score rest in bottom of squat Aerobic Row : 3 x 1000m, rest 3:00 hold splits within 5-7 seconds Day 4 A. Barbell Bench Press 3 x 12 @ 70% 1RM B. Clean Pull [email protected] 80.0% [email protected] 85.0% [email protected] 90.0% [email protected] 95.0% C1. 3 x 20 1 arm Band Push Downs (Hammer Grip) C2. 3 x 15 Fat Grip Hammer Curls Partner WOD Transition Practice 18min AMRAP 30 Deadlifts 225/155 (switching every 5 reps) 40 Calorie Row (switching every 10 calories) 50 Burpees (switching every 5 reps) 60 Double Unders (Switching every 10) We NEED to practice our communication and smooth transitions !Galveston CrossFit chloe back squat goblet squat matt deadlift
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