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Friday 131213

12
Dec

Friday 131213

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Power Clean x 3
  • Squat Clean x 3
  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

3 Sets:

  • Front Squat x 4-6

3 Sets:

  • Back Squat x 4-6

Skill:

WOD:
Benchmark Friday!!!

“Grace”

For Time:

30 Clean & Jerk

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Power Clean x 3
  • Squat Clean x 3
  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

4 Sets:(Every 3 Minutes)

  • Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

*Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

WOD:
Benchmark Friday!!!

“Grace”

For Time:

  • 30 Clean & Jerk
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 Sets:

  • Muscle Clean x 3
  • Power Clean x 3
  • Squat Clean x 3
  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

A) Take 15 minutes to build to a “heavy” Snatch
*(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)B) Take 15 minutes to build to a heavy Clean & Jerk
*(as with snatch, let feel dictate the load)

Skill:

WOD:
Benchmark Friday!!!

“Grace”

For Time:

30 Clean & Jerk

Additional:
  • 10 Minutes Mobility

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