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Friday 130705

5
Jul

Friday 130705

Essentials

Strength/Skill:
Warm up:

AMRAP in 3 Minutes:

  • 3 Supine Row
  • 5 Push Up
  • 7 Sit Ups
  • 9 Squat

Strength:

4 Sets:

  • Front Squat x 4 @21X1

Skill:

WOD:
Benchmark Friday!!!

 

Additional:
10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

AMRAP in 3 Minutes:

  • 3 Supine Row
  • 5 Push Ups
  • 7 Sit Ups
  • 9 Squats

Strength:

4 Sets:

  • Front Squat x 4 @21X1

Skill:

WOD:
Benchmark Friday!!!

 

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:

AMRAP in 3 Minutes:

  • Muscle Up x 1-2
  • Handstand Push Up x 3-4
  • Toe to Bar x 5-6

Strength:

8 Sets:

  • High Bar Back Squat x 4 @80%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Skill:

WOD:
Benchmark Friday!!!

 

Additional:
  • 10 Minutes mobility

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