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Friday 131101

31
Oct

Friday 131101

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:
5 Sets:(Every 2 Minutes)

  • Front Squats x 2

Skill:

WOD:
Benchmark Friday!!!“Mini Gator”

5 Rds For time:

  • 95- 115 pound Front squat, 5 reps
  • 26 Push-ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

5 Sets: (Every 2 Minutes)

  • Front Squat x 2 @85%

Skill:

WOD:
Benchmark Friday!!!“GATOR

Gator
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

8 Rds For Time: (20 Minute Cap)

  • 5 Front Squat 185/125
  • 26 Ring Push Up
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
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 10 Sets: (Every 90 Seconds)

  • Snatch x 1

B) Take 15 minutes to build to a “Heavy” Front Squat

* Let speed and mechanics dictate what “Heavy” means for you today.

Skill:

WOD:
For Time:

  • 1 Mile Run

Then

  • 50-40-30-20-10
  • Double Unders
  • Sit Up

*Perform 15 KB Swings Between each Set.  For example perform 50 Double Unders and 50 Sit Ups, the 15 KB Swings.  Perform 40 Double Under and 40 Sit Ups then 15 KB Swings.  Continue this until you finish with 10/10 and 15 Swings. Rx weight =70/55

Additional:
  • 10 Minutes Mobilty

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