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Friday 131018

17
Oct

Friday 131018

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

EMOM For 5 Minutes:

  • Back Squat x 2

Skill:

WOD:
Benchmark Friday!!!
“SEAN

Sean Flannery
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

3-7 Rounds For Time:

  • 11 Chest to bar Pull Ups
  • 22 Front Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

EMOM For 5 Minutes:

  • Back Squat x 2 @ 70%

Skill:

WOD:
Benchmark Friday!!!
“SEAN
” (25 Minute Cap)

Sean Flannery
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

10 rounds For Time:

  • 11 Chest to bar pull-ups
  • 22 Front Squat 75/55
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) 8 Sets: (Every 2 Minutes)

  • Tempo Front Squat @ 31X1 + Front Squat

*3 Seconds down to the bottom of the front squat, then pause for one full second the up as quickly as possible, then reset, breath, tighten up and perform another front squat with no tempo restriction. Build to the heaviest load possible.

B) 5 Sets of: (Every 90 Seconds)

  • Power Snatch + Snatch

C) 3 Sets: (Every 2 Minutes)

  • Snatch Pull x 5 reps @ 95-100% of 1-RM Snatch

D) 3 Sets:

  • Weighted Barbell Behind Neck Hip Extension x 6-8 @ 4022
  • Rest 60 seconds
  • Strict Toes to Bar x 10-12 @ 3010
  • Rest 60 seconds

Skill:

WOD:
For Time:

  • 70 Burpee (Open Standards)

*Top each minute perform 7 Slam Balls 30/20

Additional:

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