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Friday 130913

12
Sep

Friday 130913

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 90 Seconds)

  • Back Squat x 6-8 @21X1

Skill:

WOD:
Benchmark Friday!!!

“Cindy”

AMRAP in 20 Minutes:

  • 5 Pull Up
  • 10 Push Ups
  • 15 Squats
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

7 Sets: (EMOM)

  • Back Squat x 3 @ 70% of 1 RM

Skill:

WOD:
Benchmark Friday!!!

“Cindy”

AMRAP in 20 Minutes:

  • 5 Pull Up
  • 10 Push Ups
  • 15 Squats

Or

“Mary”

AMRAP in 20 Minutes:

  • 5 Handstand Push Ups
  • 10 Pistols (Alt.)
  • 15 Pull 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:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 90 Seconds)

  • Drop Snatch x 1 rep

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

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

D) 5 sets: (Every 3 Minutes)

  • Front Squat x 4-5 reps @ 41X1

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

E) 3 Sets:

  • GH Raises x 6-8

Skill:

WOD:
If Time Permits Perform AMRAP in 10 Minutes:

  • 5 Pull Up
  • 10 Push Up
  • 15 Squats
Additional:
  • 10 Minutes Mobility

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