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Friday 140110

9
Jan

Friday 140110

Essentials

Strength/Skill:
Warm up:

3 sets:

  • Muscle Clean x 3
  • Hang Clean x 3
  • Push Press x 3
  • Push Jerk x 3
  • Banded Star Drill x 6 ea

Strength:

3 Sets:

  • Front Squat x 2-4

3 Sets:

  • Back Squat x 2-4

Skill:

WOD:
“Partner DTish”

With a Partner Perform 5 Sets Each For Time:

  • 9 Deadlift
  • 6 Hang Clean
  • 3 Push Jerk
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 sets:

  • Muscle Clean x 3
  • Hang Clean x 3
  • Push Press x 3
  • Push Jerk x 3
  • Banded Star Drill x 6

Strength:

5 Sets:(Every 2:30)

  • 3/6 Front Squat/Back Squat @ 85% of 1RM Front Squat

Skill:

Luke’s B-Day WOD:
“Partner DT”

With a Partner Perform 5 Sets Each For Time:

  • 12 Deadlift
  • 9 Hang Clean
  • 6 Push Jerk

*Partners will alternate complete Rds.

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:

  • Banded Star Drill x 8 ea
  • Banded Plank Star Drill x 8 ea.

Strength:

A) Take exactly 10 minutes to build to today’s “heavy” Strict Shoulder Press
then…
Take exactly 10 minutes to build to today’s “heavy” Push Press

B) 2 Sets for times:

  • 400m Run
  • 25 Shoulder to Overhead 95/65
  • Rest 3 minutes

C) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 85%
  • Set 4 – Max Reps @ 80%

*Max reps sets terminate with any excessive pausing at the top of the lift. Any pause longer then 2 seconds terminates the set.

Skill:

WOD:
For time:

  • 20 Thrusters 95/65
  • 5 Muscle Ups
  • 15 Thrusters
  • 4 Muscle Ups
  • 10 Thrusters
  • 3 Muscle Ups
  • 5 Thrusters
  • 2 Muscle-Ups
Additional:
  • 10 Minutes Mobility

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