07/30/14
Main – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Strength
B: Metcon (Weight)
Bench Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Competition Extra Work
C: Metcon (Weight)
Every minute, physician on the minute, for 15 minutes:
Power Clean x 2 reps
Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.
Conditioning
D: Metcon (Time)
3 Rounds
10 Power Clean & Jerk 135/95
15 Pull Ups
400 M Run
Competition Conditioning
E: Metcon (Time)
“CrossFit Games 2014 – 21-15-9 Complex”
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups