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Saturday 131228

27
Dec

Saturday 131228

Essentials

Strength/Skill:
Warm up:

  • :15 Push Up
  • :15 V-Up
  • :15 Diamond Push Up
  • :15 Flying Superman
  • :15 Wide Push Up
  • :15 Flutter Kicks
  • :15 Staggered Push Up Rt.
  • :15 Superman
  • :15 Staggered Push Up Lt.

Strength:

5 Sets Each: (EMOM)

  • Odd = 3 Power Clean
  • Even = 5-8 Strict Dips (Stationary/Ring)

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 800m Run
  • AMRAP Overhead Squat 75/55

Rest 3 Minutes, then:

B) AMRAP in 5 Minutes:

  • 800m Run
  • AMRAP Shoulder to Overhead 75/55

Rest 3 Minutes, then:

C) With a Partner Perform:

2 Rds For Max Reps:

  • 200m Farmers Carry
  • AMRAP Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • :15 Push Up
  • :15 V-Up
  • :15 Diamond Push Up
  • :15 Flying Superman
  • :15 Wide Push Up
  • :15 Flutter Kicks
  • :15 Staggered Push Up Rt.
  • :15 Superman
  • :15 Staggered Push Up Lt.

Strength:

5 Sets Each: (EMOM)

  • Odd = 3 Power Clean
  • Even = 5-8 Strict Dips (Stationary/Ring)

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 800m Run
  • AMRAP Overhead Squat 95/65

Rest 3 Minutes, then:

B) AMRAP in 5 Minutes:

  • 800m Run
  • AMRAP Shoulder to Overhead 95/65

Rest 3 Minutes, then:

C) With a Partner Perform:

2 Rds For Max Reps:

  • 200m Farmers Carry
  • AMRAP Burpee
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:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) Take 20 Minutes to build to a 1 RM Snatch.When the clock reaches 20:00, Perform the Following:B) For time:

  • 20 Deadlifts 315/215
  • 40 Pull Ups
  • 80 Double Unders
  • 20 Cleans 225/145
  • 40 Pull Ups
  • 80 Double Unders
  • 20 Snatches 135/95
  • 40 Pull Ups
  • 80 Double Unders
Additional:
  • 10 Minutes Mobility

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