Monday

22
Dec

Monday

Wells Street Fitness – NCCOMPETE

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A. CONDITIONING

Metcon (3 Rounds for calories)

3 SETS

4:00 ON / 1:00 OFF

Cal Row

*Pedal at a moderate-high pace for ON periods / Row at a slow pace for the OFF periods

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Group Jog

Into…

AMRAP x 4:00

10 Supermans

10 Scap Push Ups

5 Push Up to Pike

Strength

Push Press (5-5-5)

5-5-5

Push Press*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

Metcon (3 Rounds for time)

3 SETS

500m Row

400m Run

-Rest 2:00 b/t Sets-

Finisher

Metcon (No Measure)

3 SETS

15 Tuck-Ups on Rower

30 Glute Bridge-Ups

C. STRENGTH / GYMNASTICS

Back Squat ( 3-3-3*)

3-3-3*

Back Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean