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Friday 140620

19
Jun

Friday 140620

Photo: Lots of strict pull ups and dips!!

Gymnastics strength is vital, this group getting in strict pull ups and dips.

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Handstand Hold/Plank Hold x 20-30 Seconds
  • Russian Twist x 10-12 ea.
  • Front Squat x 4-6 (Empty BB)

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Bench Press x 4 (Add 5/10# from Last Week)

Skill:

WOD:
5 Rds For Time: (AMRAP in 15 Minutes)

  • 1-3 Wall Walks
  • 10 Lunges
  • 10-12 Pull Ups/Supine Row
  • 9-12 Deadlift
  • 6-9 Hang Power Clean
  • 3-6 Push Jerk
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Wall Facing Handstand Hold x 30-45 Seconds
  • Russian Twist x 10-12 ea.
  • Front Squat x 4-6 (Empty BB)

Strength:

Wendler Method Week 7

A) 3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

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

Skill:

WOD
Benchmark Friday

“Mary+DT”

5 Rds For Time: (AMRAP in 20 Minutes)

  • 5 Handstand Push Ups
  • 10 Pistols (Alt.)
  • 15 Pull Ups
  • 12 Deadlift 155/105
  • 9 Hang Power Clean
  • 6 Push Jerk
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:

2 Sets:

  • Wall Facing Handstand Hold x 45-60 Seconds
  • Russian Twist x 10-12 ea.
  • Front Squat x 4-6 (Empty BB)

Strength:

A) 6 Minutes Build to Heavy Hang Squat Clean and Jerk

Rest 2 Minutes

B) AMRAP in 3 Minutes

  • Handstand Walk

Skill:

WOD
Benchmark Friday

“Mary+DT”

5 Rds For Time: (AMRAP in 20 Minutes)

  • 5 Handstand Push Ups
  • 10 Pistols (Alt.)
  • 15 Pull Ups
  • 12 Deadlift 155/105
  • 9 Hang Power Clean
  • 6 Push Jerk
Additional:
  • 10 Minutes Mobility

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