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Friday 131220

19
Dec

Friday 131220

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:(Every 90 Seconds)

  • Front Squat x 4-6

3 Sets:(Every 90 Seconds)

  • Back Squat x 4-6

Skill:

WOD:
5-7 Rds For Time:

  • 10-15 KB Swings
  • 10-15 Power Cleans
  • 10-15 Box Jump/Step Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:(Every 3:30)

  • 7/13 Front Squat/Back Squat @ 70% of 1RM Front Squat

*Complete 7 Front Squats @ 70% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 70% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

WOD:
Benchmark Friday!!!

“Whittman”

7 Rds For Time:

  • 15 KB Swings 55/35
  • 15 Power Cleans 95/65
  • 15 Box Jump 24/20
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) 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)

C) 3 Sets:

  • Deadlift x 6 @ 75-80% of your 1-RM (if known)
  • Rest 20 seconds
  • Strict Handstand Push Ups x Max Reps
  • Rest 3 minutes

Skill:

WOD:
Additional:
  • 10 Minutes Mobility

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