CrossFit Competition Team Programming in Galveston

Day 1 This week we are playing around with 2 a days to see if we can actually accomplish this. I want everyone to get these sessions done in an hour or less…including warmup. Get in and get it done! Also make an effort to do the wods with someone. We need to pacecar each other. If youc an not do two a days then remove the metcon that you would be the BEST at. Repeat 14.4 OR A. Snatch work to Heavy single; then 75% 3 x 3 Touch n Go B. Find 12rep Max Back Squat (12mins to find it) C. 3 mins Handstand Walk practice MetCon 3 rounds of 10 Mu 100 double unders PM 5.4.3.2.1.2.3.4.5 Thruster (85% 1RM) DL same weight then 10 minutes 30 sec. on Airdyne at 85 Rpm 30 sec. rest – complete 3 CTB pull ups on each 30 sec. break Day 2 AM A. OverHead Squats x 3 EMOTM x 5 minutes B. PC + Jerk; 80% 2 x 1, 85% 2 x 1, 90% 3 x 1 C. 50 HSPU for time PM 3 rounds 80/90/100% effort 400m row 15 wall balls, 20/14 10 burpee box jumps, 24/20 15 American swings, 70/53 1:1 work to rest Day 3 AM* 400m row @ 85% RPE rest 1 minute x 8 reps PM A. Front Squat 3 x 4 70% 1RM B. 3 position snatch (mid thigh, below knee, ground) 3 x 1 at 75 1RM C.1 Weighted pull up 3 x 3 C.2 T2B 3 x 12 Unbroken (or max unbroken) *open’s athletes just do am Day 4 (only for those not doing the open) A. Close Grip Bench Press – EMOTM do 3 reps to max MetCon 2K row (26 SPM) 1 mile run 2K row (26spm)]]>