Competitor Training 7/1/14

1) Accumulate 3 Min Ring Support (Add L-Sit if you can)
2) 10 Min 6 rep EMOM 3 Strict HSPU +3 Kipping HSPU *3-5 inch deficit if Possible

1) 2 Clean High Pulls + Clean + 2 Jerks: 1-3 Working Sets to find a Max then 3 sets @90%

1)Snatch Grip RDL: 1-3 sets to find a 5RM then 4×5@90%
2)Weighted Pullup: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal
for time: rounds of 21-15-9 OH squats @135/95, Burpees

Interval / GPP
Sprint 200M Shuttle x6 rest 3:1

If you have a Specific Weakness perform Accessories for that area.
1) Tempo GHD Sit Up 3×10 @3-0-3 tempo add weight if possible
2) Incline DB Row w/ 2sec Pause 3×10
3) Bicep Curls & Triceps Ext 3×12


Leave A Comment

Find us


Follow us




Contact us

if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.

221 Newfield Ave. Hartford, CT 06106

Get our News Feed