Competitor Training 8.22.14

Warm Up
5 Slow Rounds
10 Barbell Good-mornings (Lightweight)
10 Back-rack Walking Lunges
Set of CTB (Choose a set of CTB you can hit unbroken comfortably for all five sets) Gymnastics
16 Min Alternating EMOM
Even Min x4-6 Skin the Cats
Odd Minutes Ring L-Hold 20-30 sec
Weightlifting
Clean & Jerk: 7×3@50%, 60%, 70%,75%, 75%, 75%, 75% Rest Exactly 90 seconds btwn sets Strength
Front Squat: 7×5@50%, 60%, 70%,75%, 75%, 75%, 75% (based off Clean Max)
Incline Bench Press 7×5@50%, 60%, 70%,75%, 75%, 75%, 75%
Mixed Modal
Dianne
For Time 21-15-9
DL @225/155
HSPU
Intervals / GPP/ Conditioning
None
Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Bicep Curls & Tricep Ext 3×12
2) Pike/Straddle sit leg raise 3×20
3) Sumo Stance Straight Leg Good Mornings 3×12-15

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

'