2019 Block 4 - Monday

Week 3 - Monday

Timothy Jones - Monday, July 15, 2019

WOD:- Monday - Competition Coaching Notes:
A) 20mins to build to a 1RM Build slowly over the 20mins. Start light weight with high volume sets
. . Eg. 11 Bar Only, 9 - 60% 1RM, 7 - 70%, 5 - 80%, 3 - 90%, 1 - 95%
. . Then hit 1 Rm effort in remaining time with 2-3min rest intervals
B) Conditioning - For Time - 15min Cap Control your breathing and technique with the DUBS, focus on technique
. Buy In - 100 Dubs and breakdown Clusters as required, ensure correct depth and lock out at
. then, 5 Rounds top. break up toes to bars as required, only back to back efforts no double
. 10 Dumbell Clusters 22.5/15 swings. Approx 1.5 to 2mins per round.
. 10-8 Toes to Bars .
. Cash Out - 100 Dubs .

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WOD:- Performance
A) 20mins to build to a 1RM
. .
. .
B) Conditioning - For Time - 15min Cap
. Buy In - 60 Dubs
. then, 5 Rounds
. 10 Dumbell Clusters 15/10
. 7-5 Toes to Bars
. Cash Out - 60 Dubs
:::::

WOD:- Base & Teens
A) 20mins to build to a 1RM
. .
. .
B) Conditioning - For Time - 15min Cap
. Buy In - 2min Dubs practice or 100 Skips
. then, 5 Rounds
. 10 Dumbell Clusters 10/8
. 4 Toes to Bars or 20 Knee Raises
. Cash Out - 2mins Dubs practice or 100 Skips
:::::
WOD:- Monday - Strength & Conditioning
A) Same As CrossFit


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