Wednesday-Friday 171011-13 – Competition

Wednesday 10/11
Functional Strength
Strongman alternating EMOM
8 rounds of:
Minute 1: Axle Viper Press (aim for 5-7 reps)
Minute 2: Farmers Carry (AHAP)
Minute 3: Max Effort Sandbag Hold (AHAP)

Thursday 10/12
Rest Day

Friday 10/13
CrossFit Open Workout
“14.1 ish”
10 minute AMRAP of:
30 Double Unders
8 Squat Snatches (115/73)

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

Warm up
2 rounds of:
10/arm Kettlebell Swings (moderate weight)
10/arm Suitcase Deadlifts, (moderate weight)

A. Hang Squat Clean 5×3, increasing

B. Front Squat 7×1, increasing (no failed reps)

C. For time:
Buy in: 50/35 Calorie Row

5 rounds of:
9 Chest to Bar Pull ups
7 Box jumps
5 Strict Handstand Push ups

Buy out: 50/35 calorie Row

D. Assault Bike Conditioning
For 20 minutes:
20 second Sprint
40 second Slow Pedal