Week of testing!

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
 

“STRENGTH”

BASIC:

WOD

 

COMPETITOR:

WOD

 

“WOD”

CrossFit Total

 

Cash-Out:

50m Prowler Push for time @ heavy weight

“STRENGTH”

BASIC:

rest

 

COMPETITOR:

A.Handstand walk 10 min

B. AD z1 for 20 min

 

“WOD”

“Fran”

“STRENGTH”

BASIC:

A. Hang Squat Snatch 3.3.3

  1. Back Squat 3×5 @ 85% of 5

 

COMPETITOR:

A.Seg Snatch Grip DL 5.5.4.4.3.3

B.Front Squat  8 sets @ 80% max

C.OTM 10: odd: Squat Snatch 75% of 1rm

even: Double Under 20

 

“WOD”

“Jerry”

“STRENGTH”

Rest Day

 

“SKILL”

Explosive work on Box, find EASY max standing box jump height

 

“WOD”

10.9.8…3.2.1 reps for time:

KBS 70/50#

Box Jump 30/24”

 

“STRENGTH”

BASIC:

  1. Pull-up 5×3
  2. Back Squat 3×5 *go by feel

 

COMPETITOR:

  1. Pull-up @30X1; 3.3.3.2.2.1.1
  2. Back Squat 8 sets @ 80% max

C. Reverse Hyper 4 x 10-12 easy

 

“Skill”

Heavy Snatch or C&J

 

“WOD”

For time:

12 Snatch 135/95#

50 Double Under

12 Clean & Jerk 135/95#

50 Double Under

12 Muscle Up

“STRENGTH”

BASIC/COMPETITOR:

  1. Snatch 1rm
  2. Clean and JErk 1rrm

 

“WOD”

5 rounds

1 min on each station

HSPU

rest

Toes to Bar

rest

Pistols

rest

Back Squat 135/95#

 

*scale:

Push-up

Sit-up

Pistol scale

Back Squat 95/65#

“STRENGTH”

Rest

 

AMRAP 18:

3 Wall Walk

30 walking lunge steps

 

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