Call Us: (720) 335-5591

Friday 140411

10
Apr

Friday 140411

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
7 Rds For Time:

  • 200/300m Run
  • 14 Back Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Benchmark Friday!!!

“Manion”

7 Rds For Time:

  • 400m Run
  • 29 Back Squat 135/95 (Bar Must Come From Floor)

Travis Manion

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

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:

2 Sets:

  • Muscle-Ups x 4-8
  • Strict Handstand Push-Ups x 8-12

Strength:

A) 4 Sets:

  • Front Squat x 4 reps @ 70-80%

B) 5 Sets: (Every 2:30)

  • Hang Snatch x 5

C) 4 Sets:

  • Back Squat x 5 reps @ 70%

Skill:

WOD:
“Annie”

50-40-30-20-10 For Time:

  • Double Under
  • Sit Ups

Then immediately:

  • 1 Mile Run
Additional:
  • Mobility

Leave a Reply