A. Push Jerk - 7 x 3 @ 60% rest 30 seconds
B. Strict Pull-Ups (against band) 3x Max reps
C. Dumbbell Row 3x8/arm rest 30 seconds
D. Feet Elevated Ring Rows (weight on hips) 3 x Max Reps
E. 5 UB TTB Every 30 seconds x 50 reps
+
AMRAP 5
3 Deadlift 275/185
7 Push Press 115/75
*if you can seperate WOD by an hour do so*
+
Finisher:
Band Pull-Apart x 200 reps
Accessory Work
In addition to the competition program below we will be offering a new service for $29.99 per month for those interested in taking their game to the next level. It will be an additional 4-5 day per week program of accessory work for those interested in stepping the program up a notch and specifically targeting weaknesses. The individual program will line up with the team stuff, it will just be done additionally. Email me chris@crossfitwestchester.com to get setup.
4/6/2015
A. Back Squat - 1RM
B. Snatch - 3x65%. 3x75%, 3x80%
C. Barbell Good Morning AHAP 3 x 8 rest 30 seconds
D. Weighted Plank Hold (45#) 3 sets max time
+
Optional:
1000m Row @ 85-90%
rest 3 minutes x 3
B. Snatch - 3x65%. 3x75%, 3x80%
C. Barbell Good Morning AHAP 3 x 8 rest 30 seconds
D. Weighted Plank Hold (45#) 3 sets max time
+
Optional:
1000m Row @ 85-90%
rest 3 minutes x 3
Subscribe to:
Posts (Atom)