Competition WODs

1 of 2 – 20 Rep Max cycles

JAN 1st-21st

MONDAY 1/1/18

Find 20 Rep Max Back Squat

“Bergeron Beep Test” (log in book)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Muddy WOD “Grace” Skills Sheet

TUESDAY 1/2/18

Find 20 Rep Max Snatch Only Your lowest of the 2 rounds count 2:00 of AMRAP of Bar Facing Burpees
Rest 3 minute
2:00 of AMRAP of Bar Facing Burpees

Your First Burpee should look like your last. Decide were your going to place your feet, jump, turn, etc…

WEDNESDAY 1/3/18

Open 17.3 Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

FRIDAY 1/5/18

Find 20 Rep Max deadlift

100 HSPU’s For Time: (5min Cap) (ab mat only)

SATURDAY 1/6/18

2017 Master’s Qualifiers #2 Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 lb.
Stop at 20 minutes.
Accessory Work 5 Rounds Not For Time: 40 sec Weighted Prone GHD Hold (hold a hip extension face down with a plate across your chest)
20 sec Weighted Supine GHD Hold (face up with a plate) 25ft Double KB OH Walking Lunges 53/35

MONDAY 1/8/18

Find 20 Rep Max Front Squat

CrossFit Open WORKOUT 14.4 (log)
14min AMRAP:
60-calorie row
50 toes-to-bars
40 wall-balls
30 cleans, 135/95
20 muscle-ups

TUESDAY 1/9/18

Find 20 rep max Deadlift

instead of doing Muddy Strength WOD:

Clean Technique
10x”Second Pull Drill” – 60% of 1RM Clean
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a hang squat clean

7min AMRAP:
3.6.9.12…of:
Thruster, 115/80
C2B Pull ups 3min Rest and then….. 5min AMRAP:
3.6.9.12…of:
Thruster, 95/65
C2B Pull ups

WEDNESDAY 1/10/18

Make up or rest day

FRIDAY 1/12/18

Find 20 Rep Max Power Clean

15min AMRAP
9 Power Snatch, 75lbs
9 TTB
6 OHS, 75lbs
6 C2B

Snatch Deadlift + 3 sec pause 1in off ground + High Pull *work on a slow first pull on the Snatch Deadlift and a slow first pull 1in off the ground.
5×1 90% of 1RM Snatch

SATURDAY 1/13/18

Front Squat
5X3 reps @ 75% of 1 RM
3X2 reps @ 85%
1X1 reps @ 95% *if you hit 95% go for 5lb PR

16min AMRAP

5 HSPU (open standards)
5 Box Jumps 24in
5 Ring Dips
5 Wallballs

MONDAY 1/15/18

Squat Clean + Front Squat + Push Jerk + Split Jerk at
45%, 50%, 55%, 60%, 65% Clean and Jerk

And then do….

Squat Clean and Split Jerk for Quality
2X1@ 75%
2X1 @ 80%
1X1 @ 85%
1X1 @ 90%
1X1 @ 95%

TUESDAY 1/16/18

7min AMRAP:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3:00
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

2. Row Conditioning
For Time:
50-40-30-20-10 Calorie Row
Rest half time between sets

WEDNESDAY 1/17/18

16 min AMRAP:
2K Row
50 Snacthes (55lbs)
ME Wallballs

FRIDAY 1/19/18

For Time:
50 Calorie Row
50 Deadlifts, 135/95
40 Calorie Row
40 Hang Power Cleans, 135/95
30 Calorie Row
30 Front Squats, 135/95
20 Calorie Row
20 Push Jerks, 135/95
10 Calorie Row
10 Clusters, 135/95

SATURDAY 1/20/18

Power Clean
5X1 @80%

Split Jerk on the blocks
5X1 @80%

Hang Power Snatch
3X10 @100% of 20RM
5min AMRAP
Power Snatch (75lbs)
EMOM: 7 Wall Balls (20lbs)
*Wall Balls start on the 0:00
5min Rest
5min AMRAP
Power Cleans (75lbs)
EMOM: 7 Wall Balls (20lbs)
*Wall Balls start on the 10:00