07/29/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Three sets of:

Back Squat x 8-10 reps

Work as heavy as you can for each set.

Competition Extra Work

C: Metcon (Weight)

Every two minutes, tadalafil for 12 minutes (6 sets):

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

Conditioning

D: Metcon (Time)

50-30-20

SDLHP 95/65
Wall Ball 20/14
Box Jumps 24″/20″

Competition Do Not Do This Wod!

Competition Conditioning

E: Metcon (Time)

2014 Games – “Midline March”

Three rounds for time of:

25 GHD Sit-Ups
50-foot Handstand Walk
50-foot Overhead Walking Lunge (155/115 lbs)

50 Ft travel the length of three poles in the gym…