Sunday, May 07, 2017

2017-05-08 WOD


Quite possibly the closest finish I've EVER seen in a CrossFit competition. If you don't want to watch the whole thing, you at least have to skip to the end (start at around 9:45 and watch from there). All of them were chasing Jason Khalipa's record of 5:04 (which is INSANE)...


Hulk Cycle Week 5

Athlete's Choice Strength:
...SSP: Front Squat 6+
...SSP: Strict Press 5+
...Jerk EMOM (78/83/88%)


"Jackie" [RX]
For time:
...1000m Row
...50 Thrusters (45/35#)
...30 Pull Ups
Post time.


COMPETITORS

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


Sigma Strength Protocol: Strict Press
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Jerk EMOM:
...5x1 at 80%
...5x1 at 85%
...5x1 at 90%
...5x1, build to heavy single*
...3x3 Jerk Dip Drives 95-100%
*Only build to a heavy single if the lifting feels good.


"Perfect Jackie" [Comp]
...1000m Row
...50 Thrusters (45/35#)
...30 Pull Ups
*Take Split Time!
...500m Row
...25 Thrusters (45/35#)
...15 Pull Ups
...250m Row
...15 Thrusters (45/35#)
...10 Pull Ups
Post time.

No comments:

Post a Comment