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Friday 140124

23
Jan

Friday 140124

Essentials

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:

6 Sets:

  • Hang Power Snatch + Power Snatch
  • 30 Seconds Jump Rope Practice

Skill:

WOD:
10 Sets: (Every 90 Seconds)

  • 3 Snatches
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

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:

4 Sets: (Every 3 Minutes)

  • 2/4 Front Squat /Back Squat @ 95% (of 1RM Front Squat)

Skill:

Holly’s B-Day WOD:
15 Sets:

  • 5 Snatches 135/95 (Power or Full)
  • 20 Double Unders

*If you fail to complete work within given minute, finish the set you’re on and rest the remainder or the next minute the resume.  Perfect score is 15/15

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 Rds NFT:

  • Muscle-Ups x 3-8
  • L-Sit x 45-60 seconds
  • Bridge-Ups x 4-6

Strength:

A) 4 Sets: (Every 2:30)

Back Squat

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

 

Skill:

Holly’s B-Day WOD:
15 Sets:

  • 5 Snatches 135/95 (Power or Full)
  • 20 Double Unders

*If you fail to complete work within given minute, finish the set you’re on and rest the remainder or the next minute the resume.  Perfect score is 15/15

Additional:
  • 10 Minutes Mobility

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