Sunday, August 26, 2018

2018-08-27 WOD

As was announced in our Facebook Group last week, today we start following CompTrain again! It's been a few years since we've followed them, but Ben Bergeron has certainly created one of the best (if not, THE best) competitors' program out there for CrossFit, having coached 6 CrossFit Games champions and countless Games, Regionals, and Masters Games athletes over his career thus far! For Sigma CrossFit, athletes can expect to see more classic CrossFit in the programming to develop a well-balanced athlete, with some extra accessory pieces required for competitors that want to follow the full competitors' program. Remember, we will be following at a one week delay (so our WODs this week are pulled from last week's CompTrain programming), so that everyone has ample opportunity to plan their schedules and/or figure out what equipment to pack. As always, please feel free to let me know how the programming is once you've tried it out for a few weeks!



Class

Every 90 seconds for 7 rounds:
...Power Snatch + Squat Snatch (80%)
Record load.



5 Rounds For Time:
...5 Ring Muscle-ups
...15 Thrusters (75/55#)
Record time.



Competitors

From CompTrain (2018-08-20), copied here for convenience:

3-Position Squat Snatch + Snatch Balance
...5 Sets @ 65%



Every 90 seconds for 7 rounds:
...Power Snatch + Squat Snatch (80%)
Record load.



Pausing Snatch Pulls
...5 Sets of 2 @ 98%
2 Seconds Pause at Knee



Back Squat
All Sets completed "On the 2:00"
...6 Reps @ 74%
...4 Reps @ 79%
...2 Reps @ 84%
...6 Reps @ 76%
...4 Reps @ 81%
...2 Reps @ 86%
...6 Reps @ 78%
...4 Reps @ 83%
...2 Reps @ 88%



5 Rounds For Time:
...5 Ring Muscle-ups
...15 Thrusters (75/55#)
Record time.

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