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Friday 131115

14
Nov

Friday 131115

Essentials

Strength/Skill:
Warm Up:

  • Ankle Mobility

Strength:

5 Sets:

  • Front Squat x 2-4

Skill:

WOD:
Benchmark Friday!!!

“Fran”

21-15-9 For Time:

  • Thruster 95/65
  • Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Ankle Mobility

Strength:

5 Sets:

  • Front Squat x 1 @ 90%

Skill:

WOD:
Benchmark Friday!!!

“Fran”

21-15-9 For Time:

  • Thruster 95/65
  • Pull 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:

  • Ankle Mobility

3 Sets NFT:

  • Box Jumps x 10-12 (work on establishing a good rhythm while still hitting competition standards)
  • Unbroken Pistols x 4-6 ea
  • Unbroken Toes to Bar x 10-12

Strength:

A) 6 Sets: (Every 2:30)

Back Squat

  • Set 1 – 5 reps @ 75%
  • Set 2 – 3 reps @ 85%
  • Set 3 – 1 rep @ 90%
  • Set 4 – 1 rep @ 95%
  • Set 5 – 1 rep @ 100%
  • Set 6 – 2 reps @ 95%

B) 16 Sets: (EMOM)

Hang Clean + Clean

Minutes:

  • 1-2 @ 50% of 1-RM Clean
  • 3-4 @ 60%
  • 5-6 @ 70%
  • 7-9 @ 75%
  • 10-12 @ 80%
  • 13-16 @ 85-90%

C) 3 Sets: (Perform after WOD)

  • Weighted Hip Extensions x 6-8 @ 4022
  • Rest 60 seconds
  • Strict Toes to Bar x 6-8 @ 3010
  • Rest 60 seconds

Skill:

WOD:
With a Partner Perform AMRAP in 5 Minutes:

  • 5 Thrusters 100/65
  • 5 Burpee

*Alternate Complete Rounds

Additional:
  • Mobility

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