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SS CrossFit repping SMCF!!! I think we need to pay them a visit sometime soon!

Strength:
Mobility & OHS work

Conditioning:
500 m Row
25 OHS 115/80
-1 min Rest-
50 KBs 55/35
-2 min Rest-
50 WBs 20/14
-3 min rest-
500 m Row
20 OHS
-1 min Rest-
40 KBs
-2 min Rest-
40 WBs

 

Competition Prep WOD – 7:30 – 9:00

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps
Box Jump x 10 reps
(quick cycling, hips open with feet on the box – practice cycling this standard)

B.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed

Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.

C.
Four sets of:
Snatch x 5 reps as quickly as possible
Rest 2 minutes

Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.

Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)

D.
For times:

25 Calorie Airdyne
25 Pull-Ups
Rest 1 minute

20 Calorie Airdyne
20 Pull-Ups
Rest 1 minute

15 Calorie Airdyne
15 Pull-Ups