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Friday 140530

29
May

Friday 140530

Sometimes we all have to sit and stare in amazement of Glendon (Photo by Scott Brayshaw)

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

  • Bench Press x 5 (Decrease 10-15# from last week)

Skill:

WOD:
A) AMRAP in 5 Minute:

  • 3 Power Clean
  • 3 Burpee Pull Up

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • 4 Handstand Push Up/Seated DB Shoulder Press
  • 5 Box Jump

Rest 3 Minutes

C) 3 Rds For Time:

  • 200-400m Run
  • 15 Sit Ups
  • 8-10 Pull Ups
  • 5-8 Thruster
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 4

3 Sets: (Every 2 Minutes)

Bench Press

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages based off 90% of 1 RM. Focus on bar speed.

Skill:

WOD
A) AMRAP in 5 Minute:

  • 3 Power Clean 205/135
  • 3 Muscle Ups

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • 4 Deficit Handstand Push Ups (Choose Deficit)
  • 5 Box Jump 30/24

Rest 3 Minutes

C) 3 Rds For Time:

  • 600m Run
  • 20 Sit Ups
  • 15 Pull Ups
  • 10 Thruster 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 Minute Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

  • DB Bench Press x 8

Skill:

Glendon’s B-Day WOD
A) AMRAP in 5 Minute:

  • 3 Power Clean 205/135
  • 3 Muscle Ups

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • 4 Deficit Handstand Push Ups (Choose Deficit)
  • 5 Box Jump 30/24

Rest 3 Minutes

C) 3 Rds For Time:

  • 600m Run
  • 20 Sit Ups
  • 15 Pull Ups
  • 10 Thruster 135/95
Additional:
  • 10 Minutes Mobility

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