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Friday 140606

5
Jun

Friday 140606

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Rachel, Renee, Tiff, Kristi, and Brittany making an appearance on the CrossFit.com site (Pic by Scott Brayshaw)

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Bench Press x 5 (Add 5-10# from 2 weeks ago)

Skill:

WOD:
4 Rds For Time:

  • Run 200 meters
  • 11 Thruster
  • Run 200 meters
  • 11 Push Press
  • Run 200 meters
  • 11 Bench press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 5

3 Sets: (Every 2:30 Minutes)

Bench Press

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

*Percentages are based off of 90% of 1 RM + 5-10 LBS.

Skill:

WOD
“Benchmark Friday”

RONEY

Ronan Kerr
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.

He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

4 Rds For Time:

  • Run 200 meters
  • 11 Thruster 135/95
  • Run 200 meters
  • 11 Push Press, 135/95
  • Run 200 meters
  • 11 Bench press, 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:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

Bench Press

  • Set 1 – 4 reps @ 80%
  • Set 2 – 3 reps @ 85%
  • Set 3 – 2 reps @ 90%
  • Set 4 – 1 rep @ 95%
  • Set 5 – Max Reps @ 85%

Skill:

WOD
“Benchmark Friday”

RONEY

Ronan Kerr
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.

He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

4 Rds For Time:

  • Run 200 meters
  • 11 Thruster 135/95
  • Run 200 meters
  • 11 Push Press, 135/95
  • Run 200 meters
  • 11 Bench press, 135/95
Additional:
  • 10 Minutes Mobility

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