Wednesday-Friday 170809-11 – Competition

Wednesday 8/9
CFE
0-5 minutes AMRAP Row for Calories
6-10 minutes EMOM 10 unbroken Wallballs (30/20)
11-15 minutes EMOM 5 Strict Handstand Push ups (Scale to deficit if needed)
16-20 minutes EMOM 3-5 Bar Muscle ups
21-25 minutes EMOM 12 unbroken Wallballs (20/14)
26-30 minutes For time: Calories rowed in the first 5 minute AMRAP.

Thursday 8/10
Rest Day

Friday 8/11
Partner Conditioning
“You go, I go: CrossFit Level 2 Workout”
7 rounds for time of:
4 Hang Squat Snatch (135/95)
8 Front Rack Reverse Lunges (135/95)
12 Push ups

Here’s what’s on tap for Saturday’s Competition classes:

Warm up
3 rounds of:
5 Yoga Push ups
10 PVC Cuban Presses

A. Single Arm Overhead Carry: 3×75 m (100% of 100 m max)
Rest 1 minute between arms.

B. Snatch + Squat
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 65%, 1x(2+2) 70%, 1x(2+2) 75%

C. Jerk
10×1, increasing

D. 12-9-6 reps for time of:
Deadlifts (185/123)
Burpees over the Bar
Power Cleans (185/123)
HSPU (kipping ok)

E. For time:
30 Calorie Row
40 Toes to Bar
50 GHD Sit ups