COMPETITOR PLAN BEGINS
130 min
WU for 20 min
Skill: BMU practice for 20 min
Progressions
BMU x 1 :)

1.Weightlifting
A. Suggested snatch W/U
Main set
A. High hang snatch – 18 x 1 @ 65%+ 1RM, performed as EMOM (go every minute) – start @ 65%, move up on weight every 3 minutes if all lifts successful, otherwise stay with the same weight.
3x35 3x37.5 3x40 3x42.5 6x45

B. Clean and jerk – build to a heavy single (1+1) for the day.
25 35 45 55 60 (65 x)

C. Back squat
C1. Build to a heavy single (1) for the day
C2. Back off sets – 3 x 3 @ 85+% C1 – start @ 85% of C1, add load on each set

2.SPP (Skill)
A. 10 minute EMOM, alternating > 6 minutes
(1) – 2 to 6 ring muscle ups > 2 rope climb
(2) – 10 thrusters @ moderate load

MU Options. Rope climb (1 to 2), Chest to bar pull up (5 to 10), Strict chin up (3 to 10)

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow
132/178

push ups

A. Aerobic work for 30 min
Assault bike
46-48 rpm, 190 cal
127/155
B. Mobility work for 30 min: hip recovery flow

AMRAP 8′ of
5 Hang cleans (30kg)
10 Burpees

4 rounds, 5 HC + 6 burpees

30 min aerobic work
1 min walk/2 min run
4.3 km
138/157
7.01/5.28 min/km

Front Squat

1-1-1-1-1-1-1

Rest 5 minutes then,

21--18-15-12-9-6-3

Front Squats 135/95

Hand Release Push Ups

Brutal and awesome. Thanks Aaron for making me do this, felt terrible today, but as usual glad I did.

4 min AMRAP with 1 min rest for 4 rounds

7 - HRPU
14 - SDHP - 75#
21 - DU

Was in Raleigh for work for a few days and completed this WOD @ Crossfit Raleigh

10 kierrosta aikaa vastaan:

• 20cal BikeErg
• 10/10 kahvakuula-clean & press
• 20cal SkiErg
• 10/10 kahvakuulatempaus

Kahvakuula liikkeet mielellään UNBROKEN ja ilman ylimääräisiä kädenvaihtoja. Pressit tiukkana. Paino kommenttiin.

21-15-9
185# Back squats
1.5 pood Kettlebell swings

Need to get lower on squat depth. KBs felt great. pop hips harder.

20 MINUTE AMRAP
*BUY IN - 250 row
-30 Abmat Sit-ups
-20 Burpees
-20 Slamballs
-10 Clean and Jerks
-200m Run