Tuesday 12.9.14 Competitor WOD

Max Effort Upper

Strength

Split Jerkย (1RM – in less than 10 reps after 50%)
**Take from rack

WOD

“Fat Cat”
3 Rounds
1min at each movement for max reps
Fat Bar Hang Cleans (115,75)
Burpee Box Overs (20,20)
HSPU to a 2″ deficit
Gymnastics Bar Complex (K2E+T2B)
Max Cal Row
1min Rest
** Score total reps of all 3 rounds

Special Strength

5×5 snatch grip BTN strict press
**Build across

Special Strength

4×20 banded straight arm lat pull down

Abs/Core

3×15 partner leg throws

Finisher/Recovery

ย 4x1min max weight DB holds
**hold at the end of the DB with your finger tips

Announcements

12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will be placed by Friday 12/12

 

By | 2016-10-20T15:19:29-04:00 December 8th, 2014|Uncategorized|Comments Off on Tuesday 12.9.14 Competitor WOD