Call Us: (720) 335-5591

Friday 140524

23
May

Friday 140524

Essentials

Strength/Skill:
Warm up:3 Sets:

  • Snatch Grip RDL x 3
  • Hang Snatch High Pull (Just below Knee) x 3
  • Hang Muscle Snatch (Just below Knee) x 3
  • Hang Power Snatch (Just below knee) x 3

Strength:

4 Sets: (Every 2:30 Minutes)

  • Bench Press x 5 (Add 5/10# from last week)

Skill:

WOD:
Benchmark Friday!!!

For Time:

  • 30 Snatches 135/95
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • Snatch Grip RDL x 3
  • Hang Snatch High Pull (Just below Knee) x 3
  • Hang Muscle Snatch (Just below Knee) x 3
  • Hang Power Snatch (Just below knee) x 3

Strength:

Wendler Method Week 2

3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 3 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of 1 RM.

Skill:

WOD
Benchmark Friday!!!

For Time:

“Isabel”

  • 30 Snatches 135/95
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:

  • Snatch Grip RDL x 3
  • Hang Snatch High Pull (Just below Knee) x 3
  • Hang Muscle Snatch (Just below Knee) x 3
  • Hang Power Snatch (Just below knee) x 3

Strength:

10 Sets: (Every 2:30)

Bench Press @ 30X0

  • 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 – 5 reps @ 80%
  • Set 8 – 5 reps @ 80%
  • Set 9 – 5 reps @ 80%
  • Set 10 – 5 reps @ 80%

Skill:

WOD
A) For Time:

“Isabel”

  • 30 Snatches 135/95

Rest exactly 10 Minutes Then:

B) For Time:

“Grace”

  • 30 Clean and Jerk 135/95
Additional:
  • 10 Minutes Mobility

Leave a Reply