Competitive Wednesday 7-30-14

Prep Work
Same as general

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.**

Workout of the Day
A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B.
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest until the running clock hits 24:00, and then…

C.
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)

Cool Down
Mobility
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Competitive Tuesday 7-29-14

Prep Work
3 Rds
(75/55)
5 Clean Grip DL
5 Hang Power clean
5 Front squat

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.**
Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps

Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B.
“CrossFit Games 2014 – 21-15-9 Complex”
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

PROGRAMMING NOTE – This is a transition week. Please use it to get yourself 100% mentally and physically recovered and reinvigorated to begin the first official training cycle of the 2015 CrossFit Games season.

Cool Down
Mobility
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General Fitness Tuesday 7-29-14

Prep Work
50′ Duck walk
2X30 Banded OVHD lat stretch
2X30 Soleus stretch

Strength
LVL 1
5X10 Perfect pushups

LVL 2

5X10 Strict Ring dips
(if you have your pushups down pretty well and you would like to use a band for the ring dips that is perfect!)


WOD
For time
200M Run
10 Pull ups
200M run
20 Pull ups
200M Run
30 Pull ups
rest as needed then

(Optional)
3 Min AMRAP
10 Burpees
10 Wall Ball shots

Cool Down
Mobility
Post results