Wednesday

3 Star CrossFit – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Row

(1:00 EZ, 1:00 Mod, 1:00 Hard)

Into…

AMRAP x 7 MINUTES

20 Deadbugs

8/8 Single Arm DB Strict Press

8/8 Single Arm DB Sumo Deadlift

8 Inch Worms + Push-Up

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Up Down Devil’s Press (35/20)|(20/15)

1:00 – V-Ups or Tuck-Ups

1:00 – DB Renegade Row

1:00 – Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

EMOM x 8 MINUTES

Min 1 – 8 Seated DB Arnold Press

Min 2 – Max Diamond Push-Ups (1111)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Week 2 of Simple Oly Cycle — focus on crisp mechanics and every rep looking the same followed by overloaded pulling

Clean and Jerk (3×5 (Pausing))

3×5*

Pausing Clean & Pausing Jerk @ Light to Moderate-Light

*Pause :02 at mid-thigh on clean then execute full clean. Pause :02 at dip on jerk then execute jerk.

(Score is Weight)

Clean and Jerk (5×5)

5×5

Clean & Jerk @ 65% 1RM

(Score is Weight)

Clean and Jerk (5×3)

5×3

Clean & Jerk @75% 1RM

(Score is Weight)

Clean Pull (5×3)

5×3

Clean Pull @ 110% of 1RM Clean

(Score is Weight)

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