Sunday, June 04, 2017

2017-06-05 WOD

One of my favorite ways to recover: flotation therapy at The Float Spot in Frisco! Don't forget, Sigma CrossFit members get a discount! And after tomorrow's workout, you might need a little extra recovery!


Hulk Cycle Week 9

For Time:
...10 Squat Snatch (135/95#)
...15 Chest to Bar
...20 Front Squats (135/95#)
...25 HSPU
...30 Box Jumps
...25 HSPU
...20 Front Squats (135/95#)
...15 Chest to Bar
...10 Squat Snatch (135/95#)
Time cap of 25 minutes. Post time.


COMPETITORS

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


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


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
*All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6).


For Time:
...10 Squat Snatch (155/105#
...15 Chest to Bar
...20 Front Squats (155/105#)
...25 HSPU
...30 Box Jumps
...25 HSPU
...20 Front Squats (155/105#)
...15 Chest to Bar
...10 Squat Snatch (155/105#)
Time cap of 25 minutes. Post time.


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

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