Sunday Feb 22 2015 – Comp Group

Sunday Feb 22 2015 – Comp Group

Warm up

426M Row, yeah thats right!!

2x
10X Hand Release Pushup
10X Med Ball Cleans
10X Wall Balls, heavier than usual
10X Strict Pull ups
2 Rope Climbs
  
In Teams of 2,
250 Double Unders, with some extra conditions Dave C. 😉

Olympic Lifting

Snatch Warmup
  
Snatch Drills of no hand (no hook grip), no feet (feet are in landing position)
 
Snatch
65% x 2
70% x 2
70% x 2
75% x 1
75% x 1
80% x 1
85% x 1
90% x 1
“Heavy Single for the day” x 1

WOD 1

Maritime Spring Fling WOD

Team Clean and Jerk, 10 minute to establish a max for each teammate
Male and Female Team
 
One 45# bar, one 35# bar and the following plate configuration for each team:
 
Weights
4 x 45
2 x 35
2 x 25
4 x 10
2 x 5
2 x 2.5

WOD 2

Maritime Spring Fling WOD

Complete as many reps as possible in 12 mins:
  
Each athlete performs as a relay:
3 Burpee Box Jump Overs
3 Squat Cleans
 
Each athlete performs as a relay:
6 Burpee Box Jump Overs
6 Squat Cleans
 
Etc….adding 3 reps to each movement each round.
Rx – BBJO – 30/24 ~ SC 155/105
S/M – BBJO 24/20 – SC 95/65
The squat clean can be completed as a Power Clean into a Front Squat. Below parallel and full lockout at top are standards.

Another Fun day at CrossFit Charlottetown!!

Steven Bishop - Author

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