Competitor Training 7.28.14

Gymnastics
1) 2 x 4 min Strict Pull-up rest 4 min btwn rounds

Weightlifting
1) Snatch High Pull + Snatch + Snatch Balance find a max compare to 7/7/14

Strength
1) Back Squat: 6×70%, 6×75%, 6×80%, 4×85%, 3×90%, 6×75%
2) Push Press: 1-3 sets to find a 3RM then 4×3@90%

Mixed Modal
AMRAP 8 Minutes
20 Bar Facing Burpees
15 DL 225/155lbs
5 Bar Muscle-ups

Intervals / GPP/ Conditioning
1) EMOM 12 min Sprint 100m

Accessories
If you have a Specific Weakness perform accessories for that area.
1) Accumulate 4 min Hollow hold & 2 min sec Superman hold
2) DB TYI’s 3×12
3) Weighted Sit-up 3×10 Heaviest Possible

20140728-081021-29421196.jpg

Leave A Comment

Find us

 

Follow us

 

Instagram

 

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