Thursday 5.14.15 Competitor WOD

Dynamic Effort Upper (speed day)

Strength

Bench Press (@ 70% 1RM 3×3 wide, 3×3 normal, 3×3 narrow)

CrossFit Prom WOD #2

“The Toxic Shocker”
15min AMRAP
1 Burpee Box Jump (24,20)
1 Hang Power Snatch (75,55)
2 Burpee Box Jumps
2 Hang Power Snatches
3 Burpee Box Jumps
3 Hang Power Snatches
4,5,6,7,8,9,10……
**Climb the ladder as high as possible in 15min
**Score total reps

Special Strength

Banded DB Floor Press 4 x Max Reps(45,25) + red band

Special Strength

3×8 DB Incline Banded Bench Press

Special Strength

4×10 DB Roll Backs **On Floor

Midline

3×20 Banded Sit ups

Finisher/Recovery

Crossover Symmetry

 

By | 2016-10-20T15:17:29-04:00 May 13th, 2015|Uncategorized|Comments Off on Thursday 5.14.15 Competitor WOD