WOD – Friday 26 June 2015
CrossfitStrength & Competition
- Strength:
Front Squat
Set 1: 4 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: 2 reps @ as heavy as possible
Rest 2 minutes between sets. - WOD:
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs
Warm up: *Program Note We’re going to back off the loading a little bit and allow you to focus on conditioning this next week. We are also going to tackle some of the regionals workouts. This week will have lighter loading, a little more conditioning and bodyweight exercise focus and should be pretty fun.
- A:
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep
(dip and pause for one full second, then jerk â then hold for 2 seconds in the receiving position before recovering your feet)
Work with a load that allows you to maintain perfect mechanics for all ten sets. - Tommy V:
For time:
21 Thrusters (55//35kg)
12 Rope Climbs (15?)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
Should go without saying, but please be sure to clear the rope out from under your feet. An ankle injury is not worth the few seconds you’ll cut off your time by coming down recklessly. - C:
Three sets of:
Glute-Ham Raises x 8 reps @ 3011 (use Med ball for this)
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
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