Competition Wednesday

CrossFit

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Shoulder Warm Up:

5 Rounds: NFT w/ yellow band

20 Seated Banded Rows

20 Tricep Extensions

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Handstand Work:

5 Rounds: NFT

10 Hanging Knee Tucks w/ 20/14# Medball

20 Front Rack Step back Lunges w/ Empty Barbell

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AMRAP in 5 min:

8 Unbroken Strict Ring Dips

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A.) Clean & Jerk :

- 3 Cleans + 1 Jerk at 60%

- 3 Cleans + 1 Jerk at 65%

- 2 Cleans + 1 Jerk at 70%

- 2 Cleans + 1 Jerk at 75%

- 2 Cleans + 1 Jerk x 3 sets at 80%

B.) Front Squat:

- 2 reps at 70%

- 2 reps at 75%

- 2 reps at 80%

- 2 reps x 3 sets at 85%