Cary CrossFit Competition Team WOD 3.5.14

12′ EMOM TnG 3 Rep Power Snatch: these are touch and go and will be on the lighter side, focus on technique,position, and speed.

Work up to heaviest weight possible:
Clean complex: clean pull, power clean, full clean, power jerk

Front squats:6×5 […]

2014-03-03T15:42:01-05:00Advanced WODs|

Cary CrossFit Competitors WOD 2.16.14

Snatch ? Daily Max then 3×2+1(2 x Snatch + 1 OH Squat) @ 80%, 82.5%, 85%

Overhead Press ? Daily 2RM then 1×10 @ 50%

Double WOD:

10? AMRAP
5 Power Cleans (66/30kg)
10 TTB
15 Wall ball Shots 20/14lbs)

rest 5?

10? AMRAP
5 Power Cleans (66/30kg)
10 TTB
15 […]

2014-02-10T21:58:32-05:00Advanced WODs|

Cary CrossFit Competitors WOD 2.2.14

Power Snatch – 4-5 singles, work up to 60-75%

Bench: 40%x5; 50%x5; 60%x5

Assistance:
Bench 5×10 @30%
DB/BB Row 5×10 @ (average weight from last week and use half of that)

8′ AMRAP:
3 Power Clean (60/35-40)
5 Pistol Squats (each leg)
7 HSPUs

2014-01-30T22:51:19-05:00Advanced WODs|
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