Thursday, November 03, 2016

2016-11-04 WOD

Flash Cycle Week 6




CrossFit Open WOD 15.2
In 3 minute cycles, do 2 rounds of:
...10 Overhead Squats (95/65#)
...10 Chest To Bar Pull Ups
Increase by 2 reps per movement every 3 minute cycle until failure.


"Flower" Challenge [RX]
...Back Squat (95/65#) to the song "Flower" by Moby.
*Stand anytime he says "bring sally up", and hold the bottom of the squat anytime he says "bring sally down." Perfect score is 30 reps, challenge is over as soon as you drop the barbell.


COMPETITORS

CrossFit Open WOD 15.2
In 3 minute cycles, do 2 rounds of:
...10 Overhead Squats (95/65#)
...10 Chest To Bar Pull Ups
Increase by 2 reps per movement every 3 minute cycle until failure.


"Flower" Challenge [Comp]
...Back Squat (135/95#) to the song "Flower" by Moby.
*Stand anytime he says "bring sally up", and hold the bottom of the squat anytime he says "bring sally down." Perfect score is 30 reps, challenge is over as soon as you drop the barbell.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


Build to a heavy single in the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
No more than 3 failed attempts.


Sigma Strength Protocol: Deadlift
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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