FITNESS
“Singled Out”
3 Rounds:
1:00 Wallballs (14/10)
1:00 Single Dumbbell Snatches (35/25)
1:00 Box Jumps (24/20)
1:00 Single Dumbbell Clean & Jerks (35/25)
1:00 Calorie Bike
1:00 Rest

[COMPETITION TRAINING]

a} Tempo Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

Tempo- 3 secs down, 3 secs hold in the bottom

b} Back Squat 1×20 Use the heaviest weight you can for the set.

As fast as possible. Complete at 50% of whatever weight you used above.

c} 3 Snatch Balance + Overhead Squat 1-1, using heaviest weight per set 2 Snatch Balance + Overhead Squat 1-1-1, using heaviest weight per set

Snatch Balance + Overhead Squat: (3+1)x2 (2+1)x3

4} 3 rounds for quality of: 10x Chin-up + Knee Raise 10 Ring Dips Chinese Plank, 45 secs

Chin-up + Knee Raises- (1+1)x10, knee raise at the top 5-10 Ring Dips- 5 if you’re not so proficient, 10 if you are

Tip: Google – Chinese Planks.

[Rowing Conditioning]

10 x 1 min / 1 min easy

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 20 minutes.

Thank You:https: https://www.concept2.com/indoor-rowers/training/wod, http://crossfitnewengland.com/wods-news/