07/25/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Every minute, site on the minute…

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep

Competition Extra Work

C: Metcon (Weight)

Every two minutes, for 20 minutes (10 sets):

Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

Conditioning

D: Metcon (Time)

3 Rounds:

400 M Run
10 Alternating One-Arm DB Snatch (55/35 lbs)
400 M Run
20/15 Ring Dips

Competition Athletes will not do this Wod!

Competition Conditioning

E: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 6 minutes:

10 Burpee Box Jump-Overs (24?/20?)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (20/14 lbs)
30 Double-Unders

Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.