Competitor WOD CrossFit Tidal Wave

Competitor WOD CrossFit Tidal Wave   A. Five sets of: Front Squat x 1 rep Rest as needed In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B. B. Five sets of: Snatch from Mid-Thigh x 2.2.2 reps (rest 10 seconds between 2 rep clusters) Rest 3 minutes C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3 minutes D. Every two minutes, for 12 minutes (6 sets): Back Squat x 5 reps @ 80% Met Con Four rounds for time of: Row 250 Meters Wall Ball Shots x 15 reps Day 2 GWOD Warm Up Day 1 Mobility A. Hang Power Cleans (Build up to a tough single) 8mins B. EMOTM x 20mins Odd: 6-8 HSPU Even: 5 TNG Power Cleans at 70% 1rm C. Face Pulls 3 x 20 rest 90 sec between dets D. 4 x 8 Tempo GH Back Extension: 1 up 4 down MetCon 5 Rounds for Time 8 Deadlifts (85% 1rm) 10 Alternating Pistols Day 3 Warm Up GWOD Day 2 Mobility A. Turkish Get Up 5 x 2 B. 8min Strict Pull Up Ladder (1,2,3 etc ) C1. 4 x5 Pendlay Rows 4 x 5 C2. Ring Push Ups 3 x 20 1min Rest MetCon 25 DB Hang Power Cleans (45/25) 25 KB Goblet Squats (70/44) 25 DB Push Press 25 Kb Swings 25 Feet Elevated Ring Rows 25 Calorie Row Day 4 Warm Up Burgener Warm Up Mobility A. 3 x 10 Single Arm KB Bench Press B. Double KB Front Rack Bulgarian Split Squat 3 x 5 60 sec rest C. Accrue 5mins Hollow Rock to Superman MetCon 10 Rounds Muscle Ups x 3 12 Jump Lunges (Total) rest 30 sec between rounds]]>