COMPETITOR

Warm up- 800m Run Olympic: 3×3 Power Clean Auxiliary: 10 Rounds of: 6 Pistols 6 DB Snatch…80/55 Metcon: Explode WOD **Road to the 2017 CrossFit... Read More

Rest Day

Warm up- 50cal Bike Olympic: 5min EMOM of: 1 Jerk Complex (Complex= 2 Push Press, 2 Push Jerks into OHS, 2 Split Jerks) Strength: 10-1... Read More

Warm up- 2x500m Row Olympic: 12min EMOM of: 0-4min… 2 High Hang Squat Cleans 4-8min… 2 Low Hang Squat Cleans 8-12min… 2 Squat Cleans Auxiliary:... Read More

Warm up- 800m Run Olympic: Every 30sec for 5min: 2 Power Cleans Auxiliary: 30 Ring Muscle Ups (EMOM 5 Burpee onto plate) Metcon: Explode WOD

Warm up- 1000m Row Auxiliary: Get a partner and Run through Event 1 of the team regionals Metcon: Explode WOD

Rest Day

Warm up- 50cal Bike Olympic: 5×3 Low Hang Snatch Auxiliary: 10-1 of: Bench Press…205/125 (10 pull ups after each) Metcon: Explode WOD

Warm up- 2x800m Run (3min rest) Olympic: 5×2 High Hang Squat Clean Auxiliary: 15…10…5 of: S. Arm DB Snatch…80/50 Ring Muscle Ups Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 7min EMOM of: 1 Snatch Complex (2 High Hang Squat, 2 Low Hang Squat) Auxiliary: 12min EMOM of: 0-3min-... Read More