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Friday 130906

5
Sep

Friday 130906

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Pull Up x 5
  • Squat x 10
  • Sit Ups x 20

Strength:

4 Sets:

  • Shoulder Press x 4-5
  • DB Walking Lunges x 8-10 ea

Skill:

WOD:
Benchmark Friday!!!

“Whole Life 2 WOD”

3 Rds For Total Reps:

  • :30 Seconds Wall Ball
  • :30 Seconds Rest
  • :30 Seconds KB Swing 35/20
  • :30 Seconds Rest
  • :30 Seconds Jumping Pull Ups
  • :30 Seconds Rest
  • :30 Seconds Hand Release Push Ups
  • :30 Seconds Rest
  • :30 Seconds Squats
  • :30 Seconds Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Pull Up x 5
  • Squat x 10
  • Sit Ups x 20

Strength:

4 Sets:

  • Shoulder Press x 4-5
  • DB Walking Lunges x 8-10 ea

Skill:

WOD:
Benchmark Friday!!!

“Whole Life 2 WOD”

3 Rds For Total Reps:

  • :30 Seconds Wall Ball
  • :30 Seconds Rest
  • :30 Seconds KB Swing 55/35
  • :30 Seconds Rest
  • :30 Seconds Jumping Pull Ups
  • :30 Seconds Rest
  • :30 Seconds Hand Release Push Ups
  • :30 Seconds Rest
  • :30 Seconds Squats
  • :30 Seconds Rest
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 x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 4 sets: (Every 90 Seconds)

  • Drop Snatch x 1 rep

 

B)EMOM For 10 Minutes:

  • Snatch x 1 rep

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

C) 4 sets of: (Every 3 Minutes)

  • Front Squat x 5-6 reps @ 41X1

(Do not exceed max load used on Monday, but try to use that load for all sets.)

*Again…please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Skill:

WOD:
Benchmark Friday!!!

“Whole Life 2 WOD”

3 Rds For Total Reps:

  • :30 Seconds Thruster 45/35
  • :30 Seconds Rest
  • :30 Seconds Burpee
  • :30 Seconds Rest
  • :30 Seconds Pull Up
  • :30 Seconds Rest
  • :30 Seconds Slam Ball
  • :30 Seconds Rest
  • :30 Seconds Overhead Squat 45/35
  • :30 Seconds Rest
Additional:
  • 10 Minutes Mobility

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