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Friday 130719

18
Jul

Friday 130719

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Snatch x 3 (PVC)
  • Overhead Squat x 3
  • Hang Power Snatch x 3
  • Supine Row x 8-10

Strength:

EMOM For 8 Minutes:

  • Power Snatch + Overhead Squat

Skill:

WOD:
For Time:

9-7-5

  • Power Snatch + Overhead Squat
  • Pull Ups + Stationary Dips
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Snatch x 3
  • Overhead Squat x 3
  • Snatch (Squat) x 3
  • Burpee Pull Up x 3

Strength:

6 Sets: (Every 90 seconds)

  • Power Snatch + Overhead Squat + Snatch(squat)

Skill:

WOD:
Benchmark Friday!!!

“Amanda”

9-7-5 For Time:

  • Muscle Up
  • Squat Snatch 135/95
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:

A) 4 Sets of:

  • 2-Position Snatch (high hang, 2″ below the knee)

* Build over the coarse of 4 sets

B) In 8 sets or fewer, build to a 1-RM High Bar Back Squat

  • Set 1 – 50% of possible 1-RM x 5 reps
  • Set 2 – 65% of possible 1-RM x 4 reps
  • Set 3 – 75% of possible 1-RM x 3 reps
  • Set 4 – 85% of possible 1-RM x 2 reps
  • Set 5 – 90-95% of possible 1-RM x 1 rep
  • Sets 6-8 – Test 1-RM

*Sets 1-4 Every 90 Seconds and then Sets 5-8 Every 3 Minutes

Skill:

WOD:
Benchmark Friday!!!

“Heavy Amanda”

9-7-5 For Time:

  • Muscle Up
  • Squat Snatch 165/110
Additional:
  •  10 Minutes Mobility

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