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WORKOUT OF THE DAY

Competition Club

By Adam Murphy Comments


CrossFit Old Town – Competition Club

Warm Up:

Coach Led

* Dont put your lifters on till after the warm up.
* Have your speed rope ready.
* GOAL * 12 Minute Warm Up/ 5 Minute transition
between WOD’s

View Public Whiteboard

OLY Technique

12 Minutes

3 Pressing Snatch Balance

2 Drop Snatch

1 Snatch Balance
* From the rack

* Treat as a warm up drill

for OLY Strength portion.

OLY Strength (3-3-3-3-3-3)

Every

2:30

Full Snatch

6 x 3

85% – 90%
* Work up to 85%

* Then perform accross all

6 sets, adding weight up

to 90%

* Does not have to be

unbroken.

* 10-15 seconds between

reps.

Metcon (No Measure)

“GymNasty”

12 Minutes

Handstand walks

Deficit HSPU

Bar MU

Ring MU

Triple Unders

L-Sit’s

Metcon (Time)

“Diplomatic Immunity”

– Arjen Rudd – (Lethal Weapon 2)

15 – 12 – 9

Push Press @ 135/95

Chest – to – bar Pull Ups

Lateral Burpees

Toes – To – Bar
* Once everyone completes

the WOD, 3 Minutes then…

Metcon (Time)

“It’s just been revoked”

– Roger Murtaugh –

(Lethal Weapon 2)

2 Rounds

50 Double Unders

25/20 Calorie Row

15 Ring Dips

10 Clean + Jerk @ 155/105

Comments

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805 N. Royal St., Alexandria, VA 22314