CrossFit Competition Blog

Competition 10.24.2014


A. Back Squat 5 x 5 @ 90% of 5RM

B. 5 minutes max HS Walk

C. 5 minutes max MU *every time off the rings 8 HSPU

D. Bench Press 5 x 5 @ 90%

E. 3 sets
-SA RKBS x 8-10 EA
-SA Bent Over Row x 5-7 @ 3113
-Midline work on rings-45 sec alternate touching opposite knee to elbow

Competition 10.23.2014


A. Snatch x 1
-EMOM 10
-Start @ 70% and work to 90-95% of monday’s heavy single. If you get up to 90-95% with no misses, stay there and try for as many makes possible. If you start missing, drop down 5-10%

B. Power Clean + Power Jerk- 75% of Tuesday’s heavy single x (1+1)
-EMOM 10

C. EMOM 21
-1st: 10 Burpee Box Overs 24/20
-2nd: 50m Front Rack Farmer’s Walk 53/35
-3rd: 40 sec Calorie row

Competition 10.22.2014


Active recovery/ rest day

Competition 10.21.2014


A. Clean & Jerk
-15-20 min to work to a heavy single

B. Back Squat 5RM, 95% x5, 90% x5

C. Weighted Pull-up 5RM, 3-4 more sets @ around 90%

D. 8 sets, 40 sec work/ 3:20 rest
Sets 1-4
-50m Sled Push 45/25
-Max Burpees with remainder
Sets 5-8
-Calorie Row
*building on last weeks lactic power sprints. Looking for 40 sec of work @ 90%. These sprints should be hard and fast but repeatable.

 

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