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WOD 040519: Pre-Comp Fitness


CrossFit: Strength: Front Squats 3×10 @ 60% then 3×5 @ 70% Conditioning: For Time 75 Double Unders (225 S, 38 SSD) 50 Thrusters (75/55) 75 Double Unders (225 S, 38 SSD) 15 Minute Cap RX+: (95/65) Hybrid: WOD 1: 3rds 400m Run 21 Explosive Rows 21 Alt DB Snatches 90s rest 3rds 200m Run 12

CrossFit:
Strength:
Front Squats
3×10 @ 60%
then
3×5 @ 70%

Conditioning:
For Time
75 Double Unders (225 S, 38 SSD)
50 Thrusters (75/55)
75 Double Unders (225 S, 38 SSD)

15 Minute Cap

RX+:
(95/65)

Hybrid:
WOD 1:
3rds
400m Run
21 Explosive Rows
21 Alt DB Snatches
90s rest
3rds
200m Run
12 2d- Hang C+J

WOD 2:
Use Dumbbells

BootCamp:
WOD 1:
For Time
400m Run
3rds
21 Explosive Rows
21 S.A. Thrusters
90s rest
400m Run
3rds
15 Pull ups
15 Reg Thrusters
90s Rest
400m Run
3rds
9 Pull ups
9 Slam Ball Clusters

Weightlifting:
Oly:
Double Power Snatch
(5) 3 x @ AHAP

Power Clean + Push Jerk
(5-7) 1+1 @ AHAP

Power:
Bench Press
work up to 70%
(3) 3 x @ 70%

Wide Grip Bench (1-2″ wider than your conv. bench press)
(4) 2 x 70%

Banded Lat Pull Downs
(5) 10 x Moderate Band
Arnold DB Press
(5) 6-8 x @ AHAP
Plyo Push Ups
(5) 6-8 x (use 10-25kg plates)

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