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Friday 130816

15
Aug

Friday 130816

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Clean x 3
  • Front Squat x 3
  • Burpee x 3

Strength:

4 Sets:

  • 2 Power Clean + Front Squat
  • DB Bench Press x 8-10

Skill:

WOD:
21-15-9 For Time:

  • Power Clean
  • Hand Release Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Clean x 3
  • Front Squat x 3
  • Burpee x 3

Strength:

A) EMOM For 8 Minutes:

  • Power Clean + Front Squat + Squat Clean (Building)

Skill:

B) 5-10 Minutes Kipping Dip Technique

 

WOD:
Benchmark Friday!!!

“Elizabeth”

21-15-9 For Time:

  • Squat Clean 135/95
  • Ring Dip
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 x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer 2″, 4″, 6″
  • Snatch Drop x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/5 Back Ward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 4 Sets: (EMOM)

  • Drop Snatch x 1

B) Take 12 minutes to build to a “heavy” Snatch

  • “Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.

C) 6 Sets: (Every 2:30)

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%

D) 2 Sets:

  • GH Raises x 6-8

Skill:

WOD:
For Time:

  • 50-40-30-20-10 Double Unders
  • 10-8-6-4-2 Clean & Jerk 135/95
  • 50-40-30-20-10 Anchored Sit Up
Additional:
  • 10 Minutes Mobility

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