4-8-2016

EaDo Elite Main: 

Lift:

Accesory Lifts: 5 x 1

Clean grip high pull @90-100%
Tempo Front Squat 5s down 3s pause 5s up @30-40%
Clean grip deadlift @100%-110%
High Hang Power Clean @80%

Clean

10 x 1

Build to a heavy single

Skill:

5 x 120ft sled drag

1. 90/70
2. 135/105
3. 180/140
4. 225/175
5. 270/210

Rest as needed between rounds

WOD:

3 person same gender Team
For Time:

20 Thrusters on axle bar @205/135#
6 legless rope climbs
20 clean and jerks
6 legless rope climbs
40 deadlifts
6 legless rope climbs 

EaDo Elite Regional Prep 

Lift: 

A.
7x1 Split Jerk 80-95%

B.
Back Squat
5 sets of 3

1. 77.5%
2. 82.5%
3. 87%
4. 90%
5. 92.5%

Skill:

A. Transition Practice:
3 sets of 3/2 muscleups transitioning between all three athletes

3 sets of 5 deadlift @315/205#

3 sets of 5 thrusters 135/95#

B. Teams of 3 male and female
3 rounds relay style:

30ft, 60ft shuttle sprint 30 Double Unders

30ft, 60ft shuttle sprint 40 Double Unders

30ft, 60ft shuttle sprint 50 Double Unders
 

WOD:

3 person same gender Team
For Time:

20 Thrusters on axle bar @205/135#
6 legless rope climbs
20 clean and jerks
6 legless rope climbs
40 deadlifts
6 legless rope climbs 

EaDo Elite Athlete Sara Fish during the Fittest games  Photo Credit: Sierra Prime

EaDo Elite Athlete Sara Fish during the Fittest games 

Photo Credit: Sierra Prime

CrossFit EaDo