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Friday 140103

2
Jan

Friday 140103

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:(Every 90 Seconds)

  • Front Squat x 3-5

3 Sets:(Every 90 Seconds)

  • Back Squat x 3-5

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 21 Wall Ball
  • 12 Power Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets:(Every 3:30)

  • 4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat

Skill:

Tiff D’s B-Day WOD:
3 Rds For Time:

  • 400m Run
  • 21 Wall Ball
  • 12 Power Clean
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:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) Take 15 Minutes to build to a heavy-ish Snatch
*(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)B) Take 15 minutes to build to a heavy Clean & Jerk
*(same – let feel dictate the loads used)

Skill:

Adam B’s B-Day WOD:
For time:

  • 500n Row
  • 30 Pull Ups
  • 20 Thrusters 115/75
  • 10 Muscle Ups
  • 20 Thrusters
  • 30 Pull Ups
  • 500m Row
Additional:
  • 10 Minutes Mobility

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