12/17/18
WOD

20181217

CrossFit:

Belly Flop

21-15-9:

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest to Bar Pull-ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)

Comp:

Gymnastics

Not for Score:

Set #1: 40% of Max Ring MU + 100 DU + 40% of Max Ring MU

Set #2: 35% of Max Ring MU + 80 DU + 35% of Max Ring MU

Set #3: 30% of Max Ring MU + 60 DU + 30% of Max Ring MU

Set #4: 25% of Max Ring MU + 40 DU + 25% of Max Ring MU

Rest 2:00 between sets.

Clean and Jerk Complex

5 Sets of the Complex:

1 Hang Squat Clean

1 Push Jerk

1 Hang Squat Clean

1 Split Jerk

Set #1 - 70% of 1RM Clean and Jerk

Set #2 - 74% of 1RM Clean and Jerk

Set #3 - 78% of 1RM Clean and Jerk

Sets #4+5 - 78-86% of 1RM Clean and Jerk

Based off feel on the final two sets.

Aim is to hold onto the bar for the entire duration of the complex.

Belly Flop

21-15-9:

Box Jump Overs, Power Cleans

CTB Pull-Ups, Front Squats

Lateral BB Burpees, Push Jerks

Rx Box - 24"/20"

Rx Barbell - 115/80

Synergy:

Leg Strength:

10 Goblet Squats + 20 Walking Lunges

*3 Rounds

Then,

Cyclone

5 Rounds for Time:

16 Alt. DB Snatches

12 Abmat Situps

8 Burpees