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Friday 140509

8
May

Friday 140509

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Bench Press x 5

Skill:

WOD:
AMRAP in 21 Minutes:

1200m Run Buy In:

Remaining Time:

  • 5 Sumo Dealift High Pull 95/65
  • 7 Hang Power Clean
  • 9 Thruster
  • 21 Double unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 1

3 Sets: (Every 2 Minutes)

Bench Press

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

Skill:

Rachel’s B-Day WOD
AMRAP in 21 Minutes:

1200m Run Buy In:

Remaining Time:

  • 5 Sumo Dealift High Pull 95/65
  • 7 Hang Power Clean
  • 9 Thruster
  • 21 Double unders
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:

  • 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:

A) Take 15 minutes to build to a heavy Snatch

B) Take 15 minutes to build to a heavy Clean & Jerk

C) 10 Sets: (Every 2:30)

Bench Press @ 30X0 (3 Sec down, 0 pause, up fast, 0 pause)

  • Set 1 – 5 reps @ 60% of 1-RM
  • Set 2 – 3 reps @ 75%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 7 reps @ 75%
  • Set 8 – 7 reps @ 75%
  • Set 9 – 7 reps @ 75%
  • Set 10 – 7 reps @ 75%

Skill:

WOD
Additional:
  • 10 Minutes Mobility

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