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Friday 140418

18
Apr

Friday 140418

Essentials

Strength/Skill:
Warm up:

  • 20 Overhead Squats
  • 300m Run
  • 20 Wall Ball

Strength:

4 Sets:

  • Strict Pull x 5 @2111

Skill:

WOD:
For Time:10-8-6-4-2

  • Front Squat
  • Handstand Push Up

Then

  • 1 Mile Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • 20 Overhead Squats
  • 300m Run
  • 20 Wall Ball

Strength:

  • Take 8 Minutes to Build to a 1 RM Wt. Pull Up

Skill:

Steph’s B-Day WOD:
For Time:10-8-6-4-2

  • Front Squat
  • Handstand Push Up

Then

  • 1 Mile Run
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 for speed and efficiency:

  • 4 Rope Climbs
  • 6 Bar Muscle Ups
  • 8 Pistols (4 each leg)
  • 40-60 Ft. Handstand Walk

Rest 2 Minutes

Strength:

A) 15 Sets: (EMOM)

  • Snatch + Overhead Squat

Build from approximately 50% to 90%. Focus should be on speed and mechanics, not hitting max loads.

B) For max reps:

  • 90 seconds of Muscle-Ups
  • Rest 30 seconds
  • 60 seconds of Muscle-Ups
  • Rest 30 seconds
  • 30 seconds of Muscle-Ups

Skill:

WOD:
AMRAP in 12 minutes:

  • 5 Man Makers 55/35
  • 10 Chest to Bar Pull Ups
  • 15 KB Swing 70/55
Additional:
  • Mobility

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