Sunday, October 16, 2016

2016-10-17 WOD

Flash Cycle Week 4

CrossFit Open WOD 13.4
AMRAP in 7 Minutes:
3-6-9-etc. reps of
...Clean and Jerk (135/95#)
...Toes to Bar
Post rounds/reps.


"Death By Thruster" [RX]
...Within the 1st minute, complete 3 Thrusters (95/65#)
...Within the 2nd minute, complete 6 Thrusters (95/65#)
Continue adding 3 reps per minute until failure OR completion of the round of 21. Each minute counts as a round. Post rounds/reps.


COMPETITORS

Clean Complex:
Build to a heavy single:
...Clean High Pull + Power Clean + Hang Squat Clean + 3 Dip/Drives
Post load.


CrossFit Open WOD 13.4
AMRAP in 7 Minutes:
3-6-9-etc. reps of
...Clean and Jerk (135/95#)
...Toes to Bar
Post rounds/reps.


"Death By Thruster" [Comp]
...Within the 1st minute, complete 3 Thrusters (95/65#)*
...Within the 2nd minute, complete 6 Thrusters (95/65#)*
*All rounds must be UNBROKEN.
Continue adding 3 reps per minute until failure OR completion of the round of 21. Each minute counts as a round. Post rounds/reps.


Sigma Strength Protocol: Overhead Squat
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Hollow/Superman Tabata:
...Tabata Hollow Hold
...Rest 1 minute
...Tabata Superman

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