Competitor Training 12.9.14

Warm Up
Dots x 2 then 3 rounds
Inch Worms x 30 Ft
Crab Walk x 60 FT
Bear Crawl x 60FT

Gymnastics / Skill
Tempo Ring Dips: (3-3-3) 8 minutes using 6 Min pace from 11/25 (https://crossfithartford.com/2014/11/24/competitor-training-11-25-15/)

Weightlifting
3 Position Power Snatch: @50%, 60%, 70%, 75%, 80%, 80%+ only If you make 80% take 1-2 attempts at hitting a max for this complex, then 1×90% of your heaviest set. Rest exactly 90 sec btwn

Mixed Modal
AMRAP 5 Minutes
10 Shoulder to OH 135/95lbs
10 Box Jump Overs 24/20″
Strength
Push Press: Every 90 Sec 4×2@55%, 65%, 75%, 85%, and then 4-6 sets x2 @90%

Mixed Modal B
20 MIN EMOM :
Even Min: 10C2B Pull-ups
Odd Min: 15 Burpees

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) Tempo GHD Sit Up (3-2-3) 3×10 add load
2) Incline Bench Row w/ 2sec Pause 3×12
3) Bicep Curls & Triceps Ext 3×12

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