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Friday 140502

1
May

Friday 140502

Congrats to Tiffany and Glendon Bautista as they officially became Man and Wife.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Hollow Hold on Hands and Feet x 10-15 Seconds
  • Arch to Hollow Med Ball Throws x 6
  • Arch to Hollow Swing on Bar, Pause between each Swing x 6

Strength:

6 Sets:

  • Thruster x 2

Skill:

WOD:
Benchmark Friday

“Fran”

21-15-9 For Time:

  • Thrusters 95/65
  • Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Hollow Hold on Hands and Feet x 10-15 Seconds
  • Arch to Hollow Med Ball Throws x 6
  • Arch to Hollow Swing on Bar, Pause between each Swing x 6

Strength:

6 Sets:

  • Thruster x 2

Skill:

WOD
Benchmark Friday

“Fran”

21-15-9 For Time:

  • Thrusters 95/65
  • Pull Ups
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) Take 15 minutes, not more, to establish a 1-RM Snatch

B) Take 15 minutes to warm-up to a heavy-ish Clean & Jerk

Skill:

WOD

Against 10 Minute Clock complete:

“Fran” + Clean & Jerk

21-15-9 For Time/Load:

  • Thrusters 95/65
  • Pull Ups

In remaining time establish a 1 RM Clean & Jerk.

Additional:
  • 10 Minutes Mobility

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