4/29/14 WOD

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It’s official book your tickets to the 2014 Crossfit Games, Chris is officially invited to compete with the top 20 masters women in the world!

FUNCTION

*Testing

A. Power Clean- build to a max in 10 minutes.

B. Take 90% of A complete 8 minute AMRAP of Power Clean

C. “Tabata Something Else”

Tabata Pull-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Squats

-the Tabata interval is 20 sec of work followed by 10 sec of rest for 8 intervals (4 minutes). There is no rest between intervals. Score total reps from all 32 intervals.

DRIVE

A. Snatch- work to a 3 RM (not TnG) then do, 1×3@95%, 1×3@90%-rest as needed.

B. Back Squat- 1×10@60%, 1×8@65%, 1×6@70%, 1×6@75%, 1×6@80%- rest as needed.

C. Front Squat- 1×5@60%, 1×5@70%, 2×5@75%- rest as needed.

D. For Time:

30 C2B Pull-ups

15 DB Ground to overhead-50/30 (each hand)

155m Sprint (1 lap)

20 Box Jumps-30/24

10 DB GTO-50/30

155m Sprint

15 Box Jumps

5 DB GTO

155m Sprint

10 Box Jumps

30 C2B Pull-ups

Posted on: April 28, 2014admin

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