DATE – Sunday – STRENGTH
Warm-up/Mobility
Band pull-aparts/tricep extensions
Shoulder Stretch w/band
WOD A) Close Grip Bench Press:
45% x 5 reps
55% x 5 reps
65% x 5 reps
75% x max reps
65% x 5 reps
55% x 5 reps
45% x 5 reps
*Rest as needed between sets
WOD B)
1) Barbell Row – supinated 4 x 8-10
2) Tricep extensions 4 x 8-10 reps
*Alternate exercises, resting 45-60 secs
DATE – Sunday – WOD
Warm-up)
Group volleyball/keep ups
Mobility)
Clean Prep
WOD A) 5×1 3-position Clean (high hang, above knee, floor)
WOD B) “CrossFit Regionals 2013 WOD #7”
4 Rounds for time:
2 Rope Climbs (6 Pullups or 9 Ring Rows)
100m Sprint (To Cambie street)
4 Squat Cleans 225/135lb (modify weight so that reps are manageable and form is solid)
100m Sprint
