Monday, August 07, 2017

2017-08-08 WOD

Batman Cycle Week 6

Speed Squat
...6x4 (62.5%)
(Band optional)
Post load.


"CrossFit Regionals Event 2" [RX]
21-15-9 reps for time of:
...DB Snatch (50/35#)
...Ring Dips
Post time.


COMPETITORS

Speed Bench
...7x4 (60%)
Post load.


Speed Squat
...6x4 (62.5%)
(Band optional)
Post load.


For technique:
...1RM Pause Jerk
...3x1 Jerk (same weight)
Post heaviest with GOOD technique.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If you get 40+ strict reps, either increase range of motion (strict chest to bar) or add weight next time.


"CrossFit Regional Event 2 [Comp]"
21-15-9 reps for time of:
...DB Snatch (70/50#)
...Ring Dips
"Post time.

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