7:30a Competitor Training
8-10a Open Gym
10:00a Mobility
11:00a Open Gym
12-2p Weightlifting Club
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CrossFit Competitor
For time:
30 Wall Ball 20/14
30 CTB Pull-ups
30 Pistols (alternating legs)
30 One Arm DB Snatch (alternating arms)
AMRAP 7:00
Burpee Muscle-ups (3 rep rotations)
(3 person team)
Regional Wod Specilization:
Work specific to Wod 1, 5 or 6
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Weightlifting
Snatch:
80% 3×2
90% 2×1
100% 1x1
PR
C/J:
80% 1+2, 1+1
90% 1+1, 1+1
100% 1+1
PR
Deadlift:
80% 3×3
90% 2.3.2
Practice:
– Muscle clean:
-push press;
-push jerk:
-split jerk
