CrossFit Tidal Wave in Galveston Competition Team Programming

Day 1 A. Snatch off low blocks; build to a heavy single *blocks just below knee B. Clean; build to a heavy single in 10 minutes C. Back Squat; 75% x 4 x 4 rest 60 seconds C2. Kneeling Scarecrows (3×8) within the 60 sec rest D. EMOTM 5 mins 8 Toes to Bar MetCon Event 1 Practice (both a & B) focus on improving on your last attempt or attempting a new approach. or 5 rounds 60 double unders 15 CTB pull ups 400m row 20 s2O (95/65) Day2 A. PJ @ 90% x 1 rep EMOTM x 6 minutes B. Sumo Deadlift 4 x 3 (60 sec rest) C. 3 x 8 DB Row (60 rest get heavier each set) C2. 3 x 6 Thumbs Up Front Raise D. 2min Max Double Unders MetCon Event Two Practice or 3 rounds of 15 kipping ring dips 15 GHD Back raises 20 Box Jumps (I know…I know) rest 90 seconds Day3 A. Snatch; 70% x 2, 75% x 2, 80% 2 x 1, 85% 3 x 1 B. Thruster x 15 TnG reps (a Tough 15) x 3 sets – rest as needed C. OHS; 2.2.2 cluster (10sec rest) rest 2 minutes x 3 sets D. 3 x 8 Heavy KB Swings (1min rest) D2. 20 Over Head Pull Aparts x 3 MetCon Event 3 or 40 walking lunge steps (BW) 10 DL 225/135 5 Bar MU (use band or assisted) 30 walking lunges 8 DL @ 255/145 4 MU 20 walking lunges 6 DL @ 265/165 3 MU 10 walking lunges 4 DL @275/175 2 MU 5 walking lunges 2 DL @ 285/185 1 MU Day 4 A. Front squat: 60%x6, 65%x6, 70%x6, 75%x6, 80%x6 B. 3 x 6 DB/KB Bench (1min rest) B2. 3 x 6 Strict Pull Ups (1min rest) C. 30/40 Ring Push Ups (AFAP) MetCon Complete 50-40-30-20-10 calories on Airdyne 1:1 work to rest]]>