4-15-2016

EaDo Elite Main Program 

Lift:

Accesory Lifts: 5 x 1
Angel drops @20%
Snatch grip high pull @90-100%
Satts Press @30-40%
Snatch grip deadlift @100%-110%
High Hang Power Snatch @80%

Snatch

5-7 sets
Build to a heavy single

Skill:

3 sets
15 dumbell bench press @55/35#
35 banded tricep extensions
12 box step ups @45/35

WOD:

Partner WOD
For time
90 Toes to bar
30 Ring Muscleup
60 Thrsuters 145/105 

 

EaDo Elite Regional Team Prep

Lift:

Every 90 seconds for 15 minutes
1 Clean and Jerk @75% for first 3 rounds , 1 Clean and Jerk @80% for second 3 rounds, 85-90% for last 4 rounds

all 3 males and females lift on the same bar and change weight each time

B.
5 sets of 3 Deadlift

1. 75%
2. 80%
3. 85%
4. 87.5%
5. 90%

Stamina:

Partners
8 rounds of
30 second Amrap 5 power snatches each 115/75 5 Synchro chest to bar pullups
30 second rest
30 second Amrap 5 burpees to a 7" target each, 5 Synchro Sh2O 115/75
30 second rest
30 second Amrap 5 box jumps each, 5 Synchro Front Squats 115/75
30 second rest

WOD:

4 person team then 2 person team (4person two guys two girls) 2 person (one guy, one girl)

4 person WOD 2 people working 2 people holding

275/185 deadlift hold
120 toes to bar

Hang on the bar
30 ring muscleups

handstand against the wall
90 handstand pushups

kb hold 70/53
120 calorie row

2 person WOD

1 pesons holds

275/ 185 deadlift hold
80 toes to bar

Hang on the bar
20 muscleups

Handstand Hold against the wall
60 handstand pushups

Kb hold 70/53
80 calorie row




 

  EaDo Elite Athlete Camzin Martin   Photo Credit: Sierra Prime

 

EaDo Elite Athlete Camzin Martin

 

Photo Credit: Sierra Prime

CrossFit EaDo