Sunday Jan 4, 2015 – Comp Group

Sunday Jan 4, 2015 – Comp Group

Its Jan 2015 already wow!

Only a few more weeks until the Blizzard Beatdown, hosted by CrossFit Dieppe Jan 31/Feb 1.

 

Warm up

750M Row

Then 2x

2 Gobet Squats, 10 Sec descent

1 Gobet Squat, 20 Sec bottom

1 Turkish Get ups (per side)

1 Bent Press

WOD

2 Rounds

min 1 – 20 Burpees

min 2 – 20 Wall Balls

min 3 – 1 min Rest

Its doesn’t seem like much on paper but it gets you going.

 

Olympic Lifting

 

Snatch Prep

3 x 2 Snatch Press Under

3 x 2 Snatch Drop

 

Snatch

 

2 x 65%

2 x 70%

2 x 70%

1 x 75%

1 x 75%

1 x80%

1 x 85%

1 x 90%

1 x “Heavy Single” – for the day

WOD

Blizzard Beatdown, Day 1 WOD 3

 

8 min CAP

5 Rounds

5 OH Squats RX 135/95, Scaled/Master 95/65

10 Box Jumps , RX 30/24, Scaled/Master 24/20

 

 

Rest 5 minutes

 

 

EMOM 12 minutes

min 1 – 1 Rope Climb

min 2 – 10M Hand Stand Walk

min 3 – 6 Ring Dips

Rest 5 minutes

Back Squats

3 x 70%

4 x 3 80%

 

Yeah Monday rest days!

 

keep-calm-and-crossfit-on-5

Steven Bishop - Author

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