Thursday, January 05, 2017

2017-01-06 WOD

video
Wow. The video explanations for the Open have come a LOOONG way since 2011...


Wonder Woman Cycle Week 3

"CrossFit Open WOD 11.4"
AMRAP in 10 Minutes:
...60 Bar Facing Burpees
...30 Overhead Squats (120/90#)
...10 Muscle Ups
Post total reps.


Deadlift
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.


COMPETITORS

"CrossFit Open WOD 11.4"
AMRAP in 10 Minutes:
...60 Bar Facing Burpees
...30 Overhead Squats (120/90#)
...10 Muscle Ups
Post total reps.


Deadlift
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.


"Achilles"
4 Rounds:
...50m Forward Sled Drag (55/35#)
...50m Backward Sled Drag (55/35#)
...100m Sprint
...Rest 1 minute
Post total time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken T&G Power Snatch (60% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


EMOM for 10 Minutes:
...Odd: 10 Strict Pull Ups
...Even: 10 Strict Ring Dips
Post total reps.

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