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Friday 131011

10
Oct

Friday 131011

Essentials

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 forward/backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

4 Sets:

  • Back Squat x 5 @21X1

Skill:

WOD:
Benchmark Friday!!!

“Isabel” (10 Minute Time Cap)

For Time:

  • 30 Snatches
Additional:
  • 10 Minutes Mobility

Performance

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 forward/backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

4 Sets:

  • Back Squat x 5 @ 80%

Skill:

WOD:
Benchmark Friday!!!

“Isabel” (10 Minute Time Cap)

For Time:

  • 30 Snatches 135/95
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 forward/backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) Take 15 minutes to build to a “heavy” Snatch

B) Take 10 minutes to build to a “heavy” Clean & Jerk

C) Take 15 minutes to build to a 3RM Bench Press

Skill:

WOD:
For time:

  • 100 KB Snatches 55/35

*50 each arm, you decide how you partition the reps

Additional:
  • 10 Minutes Mobility

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