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Friday 130927

26
Sep

Friday 130927

Essentials

Strength/Skill:
Warm Up:

  • 400m Run
  • 50 Partner MB Sit Up Tosses

Strength:

4 Sets:

  • Back Squat x 5-7 @21X1

Skill:

WOD:
Benchmark Friday!!!RAHOI

SSA Gregory Rahoi

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

AMRAP in 12 Minutes:

  • 12 Box Jump 24/20
  • 6 Thruster 95/65
  • 6 Bar-facing burpees
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 400m Run
  • Partner MB Sit Up Tosses x 50 ea.

Strength:

4 Sets:

  • Back Squat x 5 @ 78%

Skill:

WOD:
Benchmark Friday!!!RAHOI

SSA Gregory Rahoi

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

AMRAP in 12 Minutes:

  • 12 Box Jump 24/20
  • 6 Thruster 95/65
  • 6 Bar-facing burpees
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:3 Rds NFT:

  • Muscle-Ups x 3-8
  • Handstand Walk x 25-35 ft.
  • L-Sit x 30-45 sec

Strength:

A) 4 Sets Each set for time: (Rest 2 Minutes Between Sets)

  • Snatch x 5 reps

 

  • Set 1 – 115-135/75-95 lbs
  • Set 2 – 135-155/85-105 lbs
  • Set 3 – 155-165/105-115 lbs
  • Set 4 – 175-195/115-135 lbs

B) 7 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 – 4 reps @ 75-80%
  • Set 2 – 3 reps @ 80-85%
  • Set 3 – 2 reps @ 85-90%
  • Set 4 – 4 reps @ 80-85%
  • Set 5 – 3 reps @ 85-90%
  • Set 6 – 2 reps @ 90-95%
  • Set 7 – 6 reps @ 75-80%

Rest 2 minutes between sets

Skill:

WOD:
6 Rds For Time:

  • 6 Power Cleans 225/155
  • 6 Bar Muscle-Ups
  • 6 Handstand Push-Ups to 6″/4″ Deficit

 

Additional:
  • 10 Minutes Mobility

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