Getting Thru & Beyond – CompetitorWOD

Oct 11th, 2017

Category: Competitor

Getting Thru & Beyond – CompetitorWOD

Marc P

Warm-up
With Class or Extra Gym/Conditioning Work

Mobility
Quads
Adductors

Strength
EMOM8
2 Squat Cleans (80-90%)

Rest 4 Minutes

EMOM5
1 Squat Clean (90-102%)

WOD
13 Minute AMRAP
2000m Row
30 Clean and Jerks (135,95)

Level 2- 115,75
Level 1- 95,55

Similar to the CrossFit Open. If you finish the workout head back to the rower and accumulate as much distance as possible.

Ski Sub = 2k
Bike Sub = 4 Miles
Air Runner Sub = 1 Mile

Extra Gymnastics/Conditioning
EMOM14
ODD- 15/12 Calorie Bike
Even- 5 Muscle-ups

Regional-3 MUPs
Open- 1 MUP