WOD @theprogrm - 13. Juli 2017

Warm Up:

3x1 min Foot touch game with different partners

Then

Back squat warm up, 20/15kg

10x BS with a 3 sec pause in the bottom position

10x BS, slow down - fast up

10x BS, one and a halves

 

Strength / Skill work:

Back Squat

1. Find your 3RM

2. Do 5 more sets of singles at your 3RM weight

 

Workout:

Crossfit Games 2012 Chipper

10 Overhead squats, 155/105 lbs

10 Box-jump overs, 24/20in

10 Thrusters, 135/95 lbs

10 Power cleans, 205/125 lbs

10 Toes to bar Scale = Abmat sit ups

10 Burpee muscle ups Scale = Burpee pull ups / 10 Burpees + 10 Ring rows

10 Toes to bar Scale = Abmat sit ups

10 Power clean, 205/125 lbs

10 Thrusters, 135/95 lbs

10 Box jump-overs, 24/20in

10 Overhead squats, 155/105 lbs

 

Time cap = 20 min

 

Accessory (optional):

Posterior chain strength

40 Banded good mornings

40 Banded seated hamstring curls

Split as needed.