Tuesday 160126

 

Dynamic Warm-Up – Mobility
Prepare for..

Strength: 
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Power Jerk
*Sets 1-2 – 75% of 1-RM Clean & Jerk
*Sets 3-4 – 80%
*Sets 5-8 – 85+%

WOD:“CrossFit Games Open Event 11.6 & 12.5”
Complete as many reps as possible in 7 minutes following the rep scheme
below:
3 Thrusters 100/65 lbs, 80/45, 60/25
3 Chest-to-Bar Pull-Ups/Pullups/Ring rows
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

*Scale weight, movements and reps as needed for progression and smooth speed through the E2MOM & AMRAP. Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:C.
C.
Six sets of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes
Rest for 7 minutes, and then…
D.
When the running clock reaches 14:00, complete the following…
Complete as many rounds and reps as possible in 6 minutes of:
3 Power cleans (155/105 lbs)
6 Strict Handstand Push-Ups
9 Box Jump-Overs (24″/20″)

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