Attacking Granite Games Sectionals

Monday and Tuesday are going to be sweet.

We're all going to tackle the Granite Games Sectional workouts. Making it straight up regional style, having us do all 4 in 2 days. We are switching up the order of them (as you could do in submission) so this should be interesting!

Today's WOD

WarmUp

3 rounds

10 pvc passThru's
7 air squats
5 kips
3 pushups
1 inch worm

A.) Granite Games Sectional 14.2

8 min AMRAP

16 snatch
16 pistols
10 snatch
10 pistols
6 snatch
6 pistols

RX+ = 115/85
RX = 95/65
Scaled = 75/55

B.) GG Sectional 14.1

10 Minute AMRAP

30 Wall Balls
7 Muscle Up

RX+ = 20/14 + MU
RX = 14 PullUp+7 pushup (mod for MU)

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HYPE Weightlifting Program FSB/LC week 2 day 1
(reps x sets @ percentages)

- Full Snatch - 2x5 @ 80% 1rm snatch

- Power Clean + Push Press - (1 + 2) x 5 @ 80% of pushpress

- Clean Pull -  2x5 @ 105% of 1rm clean

- Front Squat - 3x5 @ 100-110% of 1rm clean

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HYPE Gymnastic Accessory

Kipping + Pistol Warmups to prepare for wod. Focusing on hollowed kips for MU and strict pointed form for Pistols

5x5 strict chin ups (weight as heavy as possible, no weight is fine if still progressing) 

Superset w/

5x5 Tempo strict Pushups 52X2

Flex is not impressed.

CrossFit HYPE / HYPE Weightlifting, East Boca Raton's Premier Fitness Facility and Olympic Lifting Gym