Competition WODs

This is the last 5RM cycle and for the most parts the last of heavy strength work. Keep working on your technique especially during % work

MONDAY 11/13/17

Power Snatch
3X1 @60%
3X1 @70%
3X1 @75%

Snatch Grip Dead Lift
5X5 @85%
3 Second Pause in Power Position

Back Squat
1×8 70% of 5RM
1×7 80%
1×5 90%
1×3 95%

18min AMRAP:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

TUESDAY 11/14/17

Ring Muscle-Ups
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups

On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts (225/155)
2nd: 15 GHD Sit-Ups
3rd: Max Calorie Bike

Accumulate 75 Weighted Hip Extensions (25)

WEDNESDAY 11/15/17

4 min AMRAP:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

4 min AMRAP:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

4 min AMRAP:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Not For Time:
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups
Rest 2:00
10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar

FRIDAY 11/17/17

Snatch
2X1 @60%
2X1 @65%
2X1 @70%
2X1 @75%

Clean & Jerk
2X1 @60%
2X1 @65%
2X1 @70%
2X1 @75%

Front Squat
3×8 70% of 5RM

4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees

SATURDAY 11/18/17

10 min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

3 RFT:
40 Cal Row
20 TTB
10 Hang Power Snatches (115/80)