Competition WOD CrossFit Tidal Wave

Day 1 A.Clean & Jerk – heavy single, (90%x1+1, 95%x1+1, heavy single) x 3 B.Clean Pull – 105% (of clean) 5 x 2 C.Front Squat – heavy single, (90%x1, 95%x1, heavy single) x 3 MetCon Stroke pyramid: 10/20/30/40/50/40/30/20/10 Rower Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10. Day2 SWOD A.5 x 5 Crazy Bell BP B. 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee). C) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec. D1) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec. D2) 5×5 Bent Over Row – heaviest possible, rest 60 sec. MetCon 800 meter warm up then 1 mile @ RPE 75% + 100 meter sprint @ 95% Rest 5:00 min Repeat Day3 Warm Up SWOD A. Back squat, 8 x 2 @ 77-83% fo 1 RM; rest 2-3 minutes B. Weighted pull up; 1 reps every 30 sec. @ tough effort x 12 minutes C1. 3 x 20 Band Push Downs C2. KB Crush Curls 3 x 10 3 minute amrap: 5 burpee box jump @ 30/24″, 20 double unders (rest 2 minutes) 3 minute amrap: max meter run (rest 2 minutes) 3 minute amrap: 7 wall balls, 7 pull ups (rest 2 minutes) 3 minute amrap: calories on rower (rest 2 minutes) 3 minute amrap: 3 CTB pull ups, 3 OHS @ 95/65 Day 4 Warm up: TGU – x 2/side ghd sit ups goblet squats kipping ring dip then Mobility then A. EMOTM 1 Rope Climb for 10mins B. Power Clean + push jerk @ 70% of 1 RM; 1 rep on the 30 seconds x 10 minutes MetCON 10 minute amrap 10 hang power cleans @ 115/75 10 HSPU 10 cal on Rower]]>