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Friday 140131

30
Jan

Friday 140131

Class Cancellation Policy Reminder:  We a here to the District 12 School closure policy.  Honestly not sure how much snow we’re supposed to get but, stay tuned to the website for any class cancellations.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Front Squat x 2-3
  • Strict/Negative Pull Ups x 4-6 (If you have strict pull ups perform @ 20X1, if you don’t perform negative pull ups @ 40X1)

Skill:

WOD:
For Time:

  • 21 Deadlift
  • 21 Handstand Push Up
  • 15 Power Clean
  • 15 Ring Dips
  • 9 Thruster
  • 9 Pull Up
  • 9 Deadlift
  • 9 Handstand Push Up
  • 15 Power Clean
  • 15 Ring Dip
  • 21 Thruster
  • 21 Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

  • 2/4 Front Squat/Back Squat @ 100% of max Front Squat
  • Strict Pull Ups x 4-6 @20X1 (Up Fast, 1 second pause, 2 seconds down, 0 pause)

Skill:

WOD:
For Time:

  • 21 Deadlift 225/155
  • 21 Handstand Push Up
  • 15 Power Clean 135/95
  • 15 Ring Dips
  • 9 Thruster 95/65
  • 9 Pull Up
  • 9 Deadlift 225/155
  • 9 Handstand Push Up
  • 15 Power Clean
  • 15 Ring Dip
  • 21 Thruster
  • 21 Pull Up
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 today’s “heavy” Push Jerk

B) For time:

  • 25 Shoulder to Overhead 115/75
  • 5 Muscle Ups
  • 20 Shoulder to Overhead
  • 4 Muscle Ups
  • 15 Shoulder to Overhead
  • 3 Muscle Ups
  • 10 Shoulder to Overhead
  • 2 Muscle Ups
  • 5 Shoulder to Overhead
  • 1 Muscle Up

C) 4 Sets (Every 2:30)
Back Squat

  • Set 1 – 6 reps @ 70%
  • Set 2 – 4 reps @ 80%
  • Set 3 – 2 reps @ 90%
  • Set 4 – Max Reps @ 85%

*Max reps sets terminate with any excessive pausing at the top of the lift. Take no more than 2 seconds at the top of the lift to breathe, brace and start then descent for the next rep

Skill:

WOD:
AMRAP in 8 minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

*Go all out don’t hold anything back

Additional:
  • 10 Minutes Mobility

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