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Friday 130712

11
Jul

Friday 130712

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Banded Lateral Steps x 10 ea
  • Goblet Squat x 10
  • 50m Run

Strength:

4 Sets: (Every 90 Seconds)

  • Power Clean + Thruster
  • Box Jump x 5

Skill:

WOD:
Benchmark Friday!!!

 

Additional:
  • 10 Minutes Front Rack Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Banded Lateral Steps x 10 ea
  • Goblet Squat x 10
  • 50m Run

Strength:

EMOM For 8 Minutes:

  • Power Clean + Front Squat + Thurster

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 Front Rack Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Banded Lateral Steps x 10 ea
  • Goblet Squat x 10
  • 50m Run

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:
Additional:
  • 10 Minutes Front Rack Mobility

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