Competitor Training 1.3.15

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

Gymnastics
10 Min Small Tap Lever using 8 min pacing (http://vimeo.com/111300608)

Strength
Clean + Jerk: 5×2 @55%, 65%, 75%, 80%, 85%, 3-6×1@90% rest exactly 90 sec btwn

Mixed Modal
CF Open WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible”

Strength
Back Squat: Every 90 Sec 4×4@50%, 60%, 65%, 70%, then 3×1@75%, 80%, 85%, then 3×3@90%

Mixed Modal B
TBA

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) WEIGHTED Hyper Ext 3×10
2) Dragon Flag aka Floor Lever 4×10
3) Partner Assisted GHD 3×12-15

       

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