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Friday 130830

29
Aug

Friday 130830

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Box Jump x 5
  • Singles/Double Unders x 20-30
  • Plank Hold x 20-25 Seconds

Strength:

4 Sets or Less:

  • Back Squat x 4-6
  • Rest 45 Seconds
  • Bent Over Double DB/KB Row x 6-8
  • Rest 45 Seconds
  • High Elbow Ext. Rotation x 10

Skill:

WOD:
Benchmark Friday!!!

“Annie”

50-40-30-20-10 For Time:

  • Double Unders
  • Sit Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Tall Box Jump x 1.1.1.1.1 (rest 10 seconds between jumps, step down to a smaller box between reps)
  • Double-Unders x 40-50 reps
  • Handstand Hold x 20-30 seconds

Strength:

8 Sets or Less:

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

Skill:

WOD:
Benchmark Friday!!!“Annie”

50-40-30-20-10 For Time:

  • Double Unders
  • Sit Ups
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:

3 Sets:

  • Tall Box Jump x 1.1.1.1.1 (rest 10 seconds between jumps, step down to a smaller box between reps)
  • Double-Unders x 40-50 reps
  • Handstand Walk x 20-30 Meters

Strength:

A) 8 Sets or Less: (Sets 1-3 Every 2 Minutes, Sets 4-8 Every 3 Minutes)

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) 8 Sets (Every 90 seconds)

  • Snatch x 1 rep

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

C) 8 Sets: (Every 90 seconds)

  • Clean & Jerk x 1 rep

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

D) 3 Sets:

  • GH Raises x 6-8

Skill:

WOD:
Additional:
  • 10 Minutes Mobility

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