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Competition 8-7-17

Monday – 08/07/17

Skill

EMOM for 10 Minutes

3 Thrusters

Strength

3x 10 Back Squat ~ increasing from 7/31

 

Metcon

With a clock set for 12 Minutes

1 Minutes of burpees to a plate 45/25 lb
1 Minutes of wall ball shots 20/14 lb
2 Minutes of burpees to a plate 45/25 lb
2 Minutes of wall ball shots 20/14 lb
3 Minutes of burpees to a plate 45/25 lb
3 Minutes of wall ball shots 20/14 lb

Gymnastics

10 minutes to climb HSW ladder.

2-4-6-8-10… steps

Restart at 2 if you are unable to complete any round. Rest between rounds as needed.

Accessory

for time*

50 Strict pull-ups

*20 Double unders EMOM

Tuesday – 8/8/2017

Skill
3x 2k Row
rest 2 minutes between efforts

Gymnastics
EMOM for 10 Minutes
Straight set of kipping Toe-To-Bar + Straight set of strict HSPU

Strength
EMOM for 20 Minutes
1 Hang Snatch above the knees + Overhead Squat
start at 60% and increase slowly

Metcon
AMRAP in 15 Minutes
9 Deadlift 225/155 lb
12 Push-Ups
30 Double Unders

Accessory

complete each set for time
15 muscle ups
2 minutes rest
12 muscle ups
2 minutes rest
9 muscle ups

Wednesday – 8/9/2017

Skill

EMOM for 10 Minutes
1 Power Clean + Front Squat + Jerk

Gymnastics
for time *
100 Pull-ups

* 5 Burpees EMOM

Strength
5×1 back squat at 105% of 4 rep from 8/2

Metcon

for time
400M Run
40 Push press 115/85 lb
400M Run

Accessory

for time*
50 strict ring dips
*20 Double unders EMOM

Thursday – 08/10/2017

Skill

6×3
Hollow Body Strict Pull-Up

Metcon

3 rounds for reps with one minute at each station

Two arm dumbbell front squat 50/35 lb
Kettlebell swing 32/24 kg
Box Jump 24/20″
Sit-up
Row
Rest

or if you need a recovery day

5K Run

Friday – 08/11/2017

Skill
EMOM for 20 Minutes
1 Squat Snatch starting at 60% and increasing

Gymnastics
EMOM for 10 Minutes
Straight set of bar muscle ups

Strength
2RM Deadlift

Metcon

for time

21 Hang Power Clean 155/105
200M Run
15 Hang Power Clean 155/105
200M Run
9 Hang Power Clean 155/105
200M Run

Accessory
CrossFit Games Masters Event 7

4 rounds for time of:
50 double-unders
15 snatches 95/65 lb

Saturday – 8/12/2017

Skill
EMOM for as long as possible
15 burpee box jump over 30/24″

Gymnastics

EMOM for 10 Minutes
Straight set of kipping parallette HSPU + straight set of alternating pistols

Strength

for time
100 Sandbag cleans 100/70 lb

Metcon
AMRAP in 25 Minutes
5 Squat Snatch 185/125 lb
50 Double Unders
500M Run

Accessory
for time
50 chest-to-bar pull-ups
40 toes-to-bars
30 clean and jerks 155/105 lb

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