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Friday 131004

3
Oct

Friday 131004

Essentials

Strength/Skill:
Warm Up:

AMRAP in 4 Minutes:

  • 3 Pull Up
  • 6 Push Ups
  • 9 Sit Ups

Strength:

3 Sets:

  • ME Double Unders in 45 seconds
  • Hip Ext. x 12-15

Skill:

WOD:
Benchmark Friday!!!

“Lynne”

5 Rds For Max Reps:

  • Bench Press BW/75% BW
  • Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

AMRAP in 4 Minutes:

  • 3 Pull Up
  • 6 Push Ups
  • 9 Sit Ups

Strength:

3 Sets:

  • ME Double Unders in 45 seconds
  • Hip Ext. x 12-15

Skill:

WOD:
Benchmark Friday!!!

“Lynne”

5 Rds For Max Reps:

  • Bench Press BW/75% BW
  • 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:

3 Rds NFT:

  • Wall Squats x 5
  • Strict Pull Ups x 10/7

Strength:

A) On the minute, every minute, for 10 minutes:

  • Power Snatch x 3 reps

*Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

B) 5 Sets:

  • Close-Grip Bench Press x 5-6
  • Rest 90 seconds
  • Toes to Bar x 12-15 (keep these quick and unbroken)
  • Rest 90 seconds

C) 3 Sets:

  • Weighted Dips (Stationary) x 8-10 reps @ 20X2 (hold for two seconds at the top)
  • Rest 90 seconds
  • GHD Sit-Ups x 15-20 reps
  • Rest 90 seconds

Skill:

WOD:
3 Sets For Max Calories:

  • 60 Seconds of AirDyne/Row
  • Rest 60 seconds
Additional:
3 Sets:

  • GH Raises x 6-8

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