Call Us: (720) 335-5591

Friday, November 13, 2015

12
Nov

Friday, November 13, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

Strength:

Optional After WOD

4 Sets: (Every 2:30)

  • Front Squat x 4

Skill:

WOD:
“Team Fixed Linda”In Teams of 3 Complete 10-1 For Time:

  • Deadlift
  • Bench Press
  • Squat Clean

Athlete A will start at deadlifs, athlete B will start at bench press and athlete C will start at squat clean.  Each athlete will perform 10 reps then rotate to the next exercise.  Once they return to the exercise in which they first started they will then perform 9 reps and then rotate.  This will continue until all athletes have performed the round on 1 rep for each exercise.  ONLY 1 ATHLETE MAY WORK AT A GIVEN EXERCISE.  ALL ATHLETES MUST BE FINISHED WITH THEIR EXERCISE BEFORE THE OTHER PARTNERS CAN ROTATE.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

Strength:

Optional After WOD

A) 6 Sets: (Sets 1-3 Every 2 Minutes)

Front Squat

  • Set 1 = 4 Reps @65-70%
  • Set 2 = 3 Reps @75-77%
  • Set 3 = 2 Reps @80-83%
  • Set 4 = 1 Reps @85-88%
  • Set 5 = 1 Rep @90%
  • Set 6 = 1 Rep

Skill:

WOD:
“Team Fixed Linda”In Teams of 3 Complete 10-1 For Time:

  • Deadlift 265/180
  • Bench Press 175/120
  • Squat Clean 125/85

Athlete A will start at deadlifs, athlete B will start at bench press and athlete C will start at squat clean.  Each athlete will perform 10 reps then rotate to the next exercise.  Once they return to the exercise in which they first started they will then perform 9 reps and then rotate.  This will continue until all athletes have performed the round on 1 rep for each exercise.  ONLY 1 ATHLETE MAY WORK AT A GIVEN EXERCISE.  ALL ATHLETES MUST BE FINISHED WITH THEIR EXERCISE BEFORE THE OTHER PARTNERS CAN ROTATE.

Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

Strength:

Perform After WOD

A) 5 Sets: (Every 90 Seconds)

Cluster (Squat Clean Thruster)

  • Set 1 = 3 Reps @60%
  • Set 2 = 2 Reps @ 65%
  • Set 3 = 1 Rep @ 70%
  • Set 4 = 1 Rep @75%
  • Set 5 = 1 Rep @ 80%

*Percentages are base of 1RM Clean and Jerk

B) 5 Sets: (Sets 1-3 Every 2 Minutes)

Front Squat

  • Set 1 = 4 Reps @65-70%
  • Set 2 = 3 Reps @75-77%
  • Set 3 = 2 Reps @80-83%
  • Set 4 = 1 Reps @85-88%
  • Set 5 = 1 Rep @90%

 

WOD:
“Team Fixed Linda”In Teams of 3 Complete 10-1 For Time:

  • Deadlift 305/215
  • Bench Press 205/125
  • Squat Clean 155/105

Athlete A will start at deadlifs, athlete B will start at bench press and athlete C will start at squat clean.  Each athlete will perform 10 reps then rotate to the next exercise.  Once they return to the exercise in which they first started they will then perform 9 reps and then rotate.  This will continue until all athletes have performed the round on 1 rep for each exercise.  ONLY 1 ATHLETE MAY WORK AT A GIVEN EXERCISE.  ALL ATHLETES MUST BE FINISHED WITH THEIR EXERCISE BEFORE THE OTHER PARTNERS CAN ROTATE.

Additional:
  • Mobility

Leave a Reply