Competitor Training 12.10.14

Warm Up
CF Warm-up

Gymnastics / Skill
Tempo Hanging Leg Raises: (3-3-3) 8 minutes using 6 Min pace from https://crossfithartford.com/2014/11/26/competitor-training-11-26-14/. The middle “3” should be held in a L-Hold position your goal here is holding your legs above parallel to the floor.

Weightlifting
2 Snatch balance + 2 OH Squats + 2 Snatch: @50%, 60%, 70%, 75%, 80%, 80%+ only If you make 80% take 1-2 attempts at hitting a max fot this complex, then 1×90% of your heaviest set. rest exactly 90 sec btwn

Mixed Modal
The Chief: 5 rounds for reps 3 min work 1 min rest
Power Clean x3@135
Pushups x6
Air Squat x9

Strength
Dead Lift: Every 90 Sec 4×2@55%, 65%, 75%, 85%, then 4-6 sets x2 @90%

Mixed Modal B
Tabata Back Squats@ 185/130 

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) DB 4 way Shoulder 3×12
2) Accumulate 2-3 min in foot elevated inverted Row w/ Chest to bar
3) Hollow 5 sec V-Up roll x 70

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