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Friday 131206

5
Dec

Friday 131206

“Welcome to 20 years of my life. Enjoy the motivation.” J.D. White

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

In 8 or Fewer Sets Find a New 1 RM:
Front Squat (Sets 1-3 Every 2 Minutes, Sets 4-8 Every 3 Minutes)

  • Set 1 – 50-60%  x 5 reps
  • Set 2 – 65-70% x 3 reps
  • Set 3 – 75-80% x 1 rep
  • Set 4 – 85-90% x 1 rep
  • Set 5 – 90-95% x 1 Rep
  • Sets 6-8 Test Sets

Skill:

WOD:
2 Attempts:

  • ME 500m Row

*Rest as needed

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

In 8 or Fewer Sets Find a New 1 RM Front Squat:
Front Squat (Sets 1-3 Every 2 Minutes, Sets 4-8 Every 3 Minutes)

  • Set 1 – 50-60%  x 5 reps
  • Set 2 – 65-70% x 3 reps
  • Set 3 – 75-80% x 1 rep
  • Set 4 – 85-90% x 1 rep
  • Set 5 – 90-95% x 1 Rep
  • Sets 6-8 Test Sets

Skill:

WOD:
2 Attempts:

  • ME 500m Row

*Rest as needed

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) 5 Sets: (Every 2:30)

Front Squat x 1 rep (70%, 80%, 85%, 90%, 95%)

B) 6 sets:(Every 2 Minutes)

  • Clean + 2 Front Squats (Aim to keep all sets at or over 85% of your 1-RM Clean)

C) 3 Sets:(Every 2 Minutes)

  • Clean Pulls x 1.1.1 @ 100% of 1-RM Clean

Skill:

WOD:
A) 5 Sets Each For Time: (Every 2 Minutes)

  • 5 Squat Clean Thrusters 135/95
  • 10 Toes to Bar

B) 5 Sets Each For Time: (Every 2 Minutes)

  • 5 Ground to Overhead 135/95
  • 10 Box Jumps 30″/24″
Additional:
  • 10 Minutes Mobility

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