CrossFit Wylie’s Alex Jones took Gold at the Texas State Weightlifting Championship (105+, Age 35-39). This was his first time lifting in a Official USAW meet. On to Nationals…
WOD
1A) Clean 5×3@75-85%
Rest 10 seconds between reps, 2 min between sets.
2) Three sets for max reps of:
60 seconds of Shoulder to Overhead (115/75 lbs)
60 seconds of Box Jumps (24/20)
60 seconds of Rest
COMP
1) Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible.
2) EMOM for 12 minutes:
Snatch x 1@85%
3A) For time:
Row 500 Meters
25 Burpees Over the Erg
3B) When the clock reaches 6:00, complete the following…
Three rounds for time of:
12 Push Press (135/95)
12 Toes to Bar
3C) When the clock reaches 12:00, complete the following…
Three rounds for time of:
20 Front-Racked Walking Lunges (135/95)
10 Box Jumps (30/24)
3D) When the clock reaches 18:00, complete the following…
For time:
Row 500 Meters
25 Burpees Over the Erg
Yes, this is the same as 3A…try to beat the 3A time.
4) 4 minute AMRAP of Stationary Dips