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Friday 130823

22
Aug

Friday 130823

Essentials

Strength/Skill:
Warm Up:

AMRAP in 4 Minutes:

  • Wall Ball x 8
  • Broad Jump x 4
  • Push Up x 8

Strength:

4 Sets:

  • High Bar Back Squat x 6-8 @ 21X1

Skill:

WOD:
15-12-9-9-12-15 For Time:

  • Deadlift
  • Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

AMRAP in 4 Minutes:

  • Wall Ball x 8
  • Broad Jump x 4
  • Push Up x 8

Strength:

4 Sets: (Every 2:30)

  • High Bar Back Squat x 3 @ 90%

Skill:

WOD:
Benchmark Friday!!!

Donny

21-15-9-9-15-21 for time:

  • Deadlift 225/155
  • Burpee
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 rep

B) 8 sets: (Every 2 Minutes)

  • Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

C) 8 sets: (Every 2 Minutes)

  • Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

D) 3 Sets:

Back Squat

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

D) 5 Sets: (Every 2 minutes)

  • Back Squat x 1 rep @ 90-95%

Skill:

WOD:
If your coming in on Saturday Perform WOD A.  If you’re not perform WOD B.

A) 2 Rds For Time:

  • 400m Run
  • 35 Hip Ext.
  • 35 Sit Ups

B) “Jackie”

  • 1000m Row
  • 50 Thruster 45#
  • 30 Pull Up
Additional:
  • 10 Minutes Mobility

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