Competition Prep – 11/24


CrossFit Lehi – Competition

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Warm-up

Warm-up (No Measure)

Junkyard Dog (Each partner will complete 9 total, switching off every three reps)

10 Slam Balls

15 Banded Good Mornings

10 PVC Pass Throughs

10 PVC Around the Worlds (each direction)

Strength/Skill

1: Push Jerk (5 x 2 )

Do each push jerk with a 3 second hold at bottom of dip and 3 second hold in the jerk catch position.

WOD

Metcon (3 Rounds for time)

3 individually timed/scored rounds of:

250 meter row

10 thrusters (75/55)

10 burpees

10 thrusters

10 burpees

10 thrusters

250 meter row

Our goal is to be within 10 seconds each round.

Post WOD

Coach-led stretch/mobility work