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Friday 130802

1
Aug

Friday 130802

Essentials

Strength/Skill:
Warm Up:2 Rds NFT:

  • Muscle Clean x 3
  • Front Squat x 3
  • Clean (Squat) x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

4 Sets:

  • Power Clean & Jerk x 3
  • KB/DB Walking Lunge x 8-10 ea

Skill:

WOD:
Benchmark Friday!!!

“Grace”

For Time

  • 30 Clean & Jerk 135/95
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Rds NFT:

  • Muscle Clean x 3
  • Front Squat x 3
  • Clean (Squat) x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

4 Sets:

  • High Bar Back Squat x 5 @80%

Skill:

WOD:

Benchmark Friday!!!

“Squatting Heavy Grace”

For time:

  • 30 Squat Clean & Jerks 155/100
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:

  • Snatch Pull
  • Snatch High Pull
  • Muscle Snatch
  • Feet Transfer 2″, 4″ 6″
  • Drop Snatch x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Backward
  • High Hang Snatch x 3

Strength:

A) Take 12 minutes to build to today’s 1-RM Snatch

B) Take 12 minutes to build to today’s 1-RM Clean & Jerk

C) 6 Sets:

High Bar Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Sets 4-6 – 1 rep @ 90-95%

Skill:

WOD:

Benchmark Friday!!!

“Squatting Heavy Grace”

For time:

  • 30 Squat Clean & Jerks 155/100

Additional:
  • 10 Minutes Mobility

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