WOD
Competition WOD #2
Competition WOD #2
*CrossFit Total
Combined Total Weight of the following 3 exercises:
Combined Total Weight of the following 3 exercises:
Shoulder Press or Press
Backsquat
Deadlift
*Athlete will have three attempts to determine their 1 rep max for each of the three exercises. Warmup does not count. Must declare each attempt to a trainer prior to beginning. Full depth and range of motion required for the rep to count. No scaling.
Intermediate athletes will be scored within their class.
Beginner athletes will be scored withing their class.
Rest 5-10 minutes
10 minute AMRAP
5 Deadlifts (225/135) (185/105) (135/95)
Box Jumps (24/20) (20/12) (20/12-step ups)
Skill Work
WOD Exercises
Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
10 Push Press (PVC Pipe - then load a light bar and do 5-10 reps)
10 Backsquat (PVC Pipe - then load a light bar and do 5-10 reps)
10 Deadlift (PVC Pipe - then load a light bar and do 5-10 reps)
WOD Exercises
Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
10 Push Press (PVC Pipe - then load a light bar and do 5-10 reps)
10 Backsquat (PVC Pipe - then load a light bar and do 5-10 reps)
10 Deadlift (PVC Pipe - then load a light bar and do 5-10 reps)
1 comment:
Box Jumps should be 10 reps.
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