Wednesday 9.9.15 Competitor WOD

No Max Effort this week, prepare for “The CrossFit Total” on Saturday

Explosive Strength/Oly Variation

Strength

Clean (12×1 Squat Clean @ 50% + micro band (orange)

Strength

Snatch (12×1 @ 70% with 30sec. rest)

WOD

“Tequila Sunrise”
10 Rounds
200m Run
3 C2B (evens)
3 Bar Muscle Ups (odds)
30 Dubs (50 singles)
**Modify Bar MUs with jumping or banded Bar MUs

Midline

3x30sec. Barbel Overhead Static Hold

Finisher/Recovery

DB Hold 3xMax Time and weight
**hold by hex top

 

By | 2016-10-20T15:15:58-04:00 September 8th, 2015|Uncategorized|Comments Off on Wednesday 9.9.15 Competitor WOD