Saturday Competition Training at CrossFit Free
All Phases:
A. Power Snatch : emom – x 12 x 2 tng reps @ 70%
B. Clean pull with 2 sec pause below knee + hang clean pull. X 5 sets @100% of your clean
C. 200m row @90+% , into :45 @2:20/2:30 x 10
D. Weighted Ring Pull-ups (keeping rings semi supinated on pull) 8×3 – ascend first 4 sets, across last 3
E. Emom x 12
Minute 1 : 2 legless rope climbs
Minute 2: triple bounding set up x 2
Minute 3: 15 ghd sit-ups
F. 10 min recovery work
A-done at 170
B-pulls done
C- rowing completed
D- Ring PU done 15/25/36/44/53/72/72/72
E- EMOTM completed- rope climbs got spicy
F- accessory work done
Day 1 of running program done this morning
A done at 155
Pulls done at 308
Weighted pull-ups climbed to 44 then 44 across
Emom done. Biceps ouch!
Awesome programming! Thank you