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Friday 141017

16
Oct

Friday 141017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2:30)

  • Front Squat x 5

Skill:

WOD:
3 Rds For Time:

  • 9 Burpees
  • 9 Pull Ups
  • 20-27 Wall Ball
  • 20 Sit Ups
  • 9-14 Deadlift
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • 15 Minutes Build to 5 RM Front Squat

Skill:

WOD:
“Kassi”

3 Rds For Time:

  • 9 Muscle Ups
  • 27 Wall Ball
  • 20 Toe to Bar
  • 14 Deadlift 225/155

Lat 45 CrossFit coach Kassi Schroeder, a wife and mother, died Sept. 27 after battling leukemia.

Her family and friends created a workout in her honor.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Snatch x 1

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B) 12 Sets: (EMOM)

Front Squat + Jerk

  • Sets 1-2 – 60%
  • Sets 3-4 – 70%
  • Sets 5-6 – 75%
  • Sets 7-8 – 80%
  • Sets 9-10 – 85%
  • Sets 11-12 – 85-90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.

Skill:

WOD:
“Kassi”

3 Rds For Time:

  • 9 Muscle Ups
  • 27 Wall Ball
  • 20 Toe to Bar
  • 14 Deadlift 225/155

Lat 45 CrossFit coach Kassi Schroeder, a wife and mother, died Sept. 27 after battling leukemia.

Her family and friends created a workout in her honor.

Additional:
  • 10 Minutes Mobility

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