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07/23/14

23
Jul

07/23/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Every 90 seconds, viagra 40mg for 15 minutes (10 sets):

Jerk from Behind the Neck x 1 rep

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.

Competition Extra Work

C: Metcon (Weight)

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

Snatch x 1 rep

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

Conditioning

D: Metcon (Time)

5 rounds for time of:

10 Deadlifts 225/135
20 Wall Ball 20/14

Competition People Only! Do Not do this WOD after the Snatch…

2000M Row For Time is Ur Metcon.

Follow the program and it would be in your best interest to take off on thursdays!

Extra Work

E: Sprinter Sit-ups (50 Reps)

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