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Friday 131122

21
Nov

Friday 131122

Schedule Reminder:  Saturdays classes are cancelled do to the Turkey Challenge being held at MBS CrossFit.  We’ll post heat times later.

Essentials

Strength/Skill:
Warm Up:

3 Rds:

  • :15 Low jump (onto 45lbs plate)
  • :15 Push-up
  • :15 Ab mat sit-up
  • :15 Alternating lunge

3 Rds:

  • : 15 Plank
  • : 15 Side Plank
  • : 15 Side Plank
  • : 15 Superman

Strength:

5 Sets: (EMOM)

  • Front Squat x 2

Skill:

WOD:
Benchmark Friday!!!

“Angie”

For Time:

  • 100 Pull Up
  • 100 Push Up
  • 100 Sit Up
  • 100 Squats
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds:

  • :15 Low jump (onto 45lbs plate)
  • :15 Push-up
  • :15 Ab mat sit-up
  • :15 Alternating lunge

3 Rds:

  • : 15 Plank
  • : 15 Side Plank
  • : 15 Side Plank
  • : 15 Superman

Strength:

3 Sets: (Every 2:30)

  • Front Squat x 2 @ 90%
  • Seated High Knee Ext. Rotation x 10 ea.

Skill:

WOD:
Benchmark Friday!!!

“Angie”

For Time:

  • 100 Pull Up
  • 100 Push Up
  • 100 Sit Up
  • 100 Squats
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:

  • :15 Low jump (onto 45lbs plate)
  • :15 Push-up
  • :15 Ab mat sit-up
  • :15 Alternating lunge

3 Rds:

  • : 15 Plank
  • : 15 Side Plank
  • : 15 Side Plank
  • : 15 Superman

Strength:

A) Take 15 Minutes to Build to a Heavy Snatch

B) Take 15 Minutes to Build to a Heavy Clean & Jerk

Skill:

WOD:
AMRAP in 10 Minutes:

  • 5 Pull Up
  • 10 Push Up
  • 15 Squats
Additional:
  • Mobility

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