Categorized as: Regionals

CrossFit Competitor 1

Monday

hang Snatch 5×3 below the knee
Rest 2 min
3 x Snatch pulls 1.1 rest 15 secs btw reps
Rest 90 secs
Back squat 10,8,6,6,6 60,65,70,75,80%
Rest 2-3 min
3 Rounds for Time

5 power cleans 205/155
10 front squats
15 burpees
200 m run

Humpday through Friday at 619

Wednesday

1. 5 x 5 Push Press

2. 10 Handstand Push Ups

3. Shoulder Mobility

Power Development

Power Snatch
7 x 1

Clean and Jerk
7 x 1

Strength

Bench Press
10-8-6-4-2
%75-80-85-90-95
Find your 2 Rep Max

WOD
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Dips
1-2-3-4-5-6-7-8-9-10

X. 3 x 10 French Press

Y. 3 x 15 Bench Dips

Z. 3 x 20 Ghd Sit Ups

Thursday

1. 5 x 5 Front Squats

2. 3 x 3 Deadlifts

3. 6 x 1 Handstand to Forward Roll

Skillwork

Handstand Push Ups
Pistols
Double Unders

CrossFit Benchmark WOD

“Cindy” 20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

OR

CrossFit Benchmark WOD

“Mary” 20 Minute AMRAP

5 HSPU
10 Alternating Pistols 5 on each side
15 Pull Ups

X. Baby Flight Simulator
5-10-15-20-15-10-5
Unbroken Double Unders

Y. Below Knee Mobility

Z. Shoulder Mobility

Friday

1. 3 x 18’ Handstand Walks

2. Spend 10 Minutes on PVC Mobility, Skin the Cat and Gorilla Complex

3. 4-3-2-1
Pull overs
Bar Muscle Ups

Skillwork

Military Press> Push Press> Push Jerk> Split Jerk

Hang Power Clean> Powerclean

CrossFit 619 WOD

3 Rounds for Time
8 Power Cleans 205/135 Level 2 185/115 Level 3 155/95 Level 4 135/85 Level 5 115/75
18 Wall Balls 20/14