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Friday 140214

14
Feb

Friday 140214

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

In 8 or Fewer Sets Find a New 1 RM Front Squat:

Front Squat

  • Set 1 = 4 Reps @ 60-65%
  • Set 2 = 3 Reps @ 70-75%
  • Set 3 = 2 Reps @ 80-85%
  • Set 4 = 1 Rep @ 90-95%
  • Set 5 = 1 Rep @ 95-100%
  • Set 6-8 = 1 Rep @ 100+%

Skill:

WOD:
With a Partner (Opposite Sex if Possible) Perform AMRAP in 12 Minutes:

  • 400m Run
  • 21 KB Swing
  • 12 Pull Up

*Partner A will begin with the 400m Run, while that partner is running partner B performs as many reps of 21 KB Swings and 12 Pull Ups.  Each Time they complete 21 KB Swings and 12 Pull Ups it equals a round.  Once partner A returns, partner B begins 400m Run and partner A continues where partner B was at.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

In 8 or Fewer Sets Find a New 1 RM Front Squat:

Front Squat

  • Set 1 = 4 Reps @ 60-65%
  • Set 2 = 3 Reps @ 70-75%
  • Set 3 = 2 Reps @ 80-85%
  • Set 4 = 1 Rep @ 90-95%
  • Set 5 = 1 Rep @ 95-100%
  • Set 6-8 = 1 Rep @ 100+%

Skill:

Valentine’s Day WOD:
With a Partner (Opposite Sex if Possible) Perform AMRAP in 12 Minutes:

  • 400m Run
  • 21 KB Swing
  • 12 Pull Up

*Partner A will begin with the 400m Run, while that partner is running partner B performs as many reps of 21 KB Swings and 12 Pull Ups.  Each Time they complete 21 KB Swings and 12 Pull Ups it equals a round.  Once partner A returns, partner B begins 400m Run and partner A continues where partner B was at.

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) 8 Sets:

Split Jerk x 1

  • Set 1 – 55%
  • Set 2 – 65%
  • Set 3 – 75%
  • Set 4 – 80%
  • Set 5 – 85%
  • Sets 6-8 – 90%

 

B) 6 Sets: (Every 2:30)

Back Squat

  • Set 1 – 5 @ 80%
  • Set 2 – 3 @ 85%
  • Set 3 – 1 @ 90%
  • Set 4 – 5 @ 85%
  • Set 5 – 3 @ 90%
  • Set 6 – 1  @ 95%

 

Skill:

WOD:
For time:

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

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