For those of you outside of Precision CrossFit looking to follow Coach Mike’s competition programming the time is now! Followed already by dozens of CrossFit Regional & Games athletes. The daily programming incorporates all areas of strength, skill and energy systems needed to compete – including Strongman, weightlifting, gymnastics, and various conditioning components. It is programming with a purpose to help you achieve your goals at any of the three levels there is to choose from. There is no time to wait as you begin your preparation for 2017! Please click the link below and get signed up today!
WARM UP:
400 M. Run
Then:
3 Rounds
10 Pass Through
10 Good Mornings
10 Front Squats
10 Strict Press
10 Push Press
10 Push Jerks
SKILL / LIFT:
EMOM 12
ODD:
ADV: 5 Wall Faceing Handstand Negatives into Push Up (3 Sec. Lower Down)
*Adjust reps according to strength.
INT: 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.
SCALED: 1-2 Wall Walks
*Adjust reps according to strength.
EVEN: 3 S2O
*Work to a technically sound heavy triple.
WOD:
“MINDY”
AMRAP 20
5 HSPU
10 KBS (70/53) (53/44) (44/35) (35/26)
15 Cal. Row
POST WOD:
Roll & Stretch
