Competitor Training 11.22.14

Warm Up
Dots x 2
Then 2 rounds of Arnold Clean warmup + Jerk Progression

Gymnastics
4x ME Deficit HSPU rest 2 min Btwn

Strength
Front Squat: 3×3@55%, 65%, 75%, 3×1@80%, 85%, 90%, and then a Max of 3 attempts to find a 1RM 20 min cap

Mixed Modal
Row a 5 K for time

Weightlifting
Clean + Jerk: 2×3@50%, 60% 6×1@70%, 75%, 80%, 85%, 90%, 90%

Mixed Modal B
21-15-9 for time
1 Arm DB Snatch Right Arm
1 Arm DB Snatch Left Arm
Box Jump Over 30″24″

Accessories
If you have specific weaknesses perform accessories for that area.
*Perform in a circuit rest exactly 1 min Btwn movements
1) Bicep Curls & Tricep Ext 3×10
2) Pike/Straddle sit leg raise 3×30
3) Sumo Stance Straight Leg Good Mornings 3×12-15

IMG_3240.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