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Monday 130708

7
Jul

Monday 130708

“Are You Ready!!!”

Essentials

Strength/Skill:
Warm up:3 Rds:

  • 20 Seconds Wall Squats
  • 20 Seconds Mountain Climber
  • 20 Seconds Sit Ups

Strength:

4 Sets:

  • Deadlift x 6-8 reps @ 30X1
  • Rest 45 seconds
  • Push-Ups x 12-15 reps @ 2010
  • Rest 45 seconds
  • Kettlebell Swings x 15-20 reps
  • Rest 45 seconds
  • Dumbbell Push Press x 10-12 reps
  • Rest 45 seconds

Skill:

WOD:
4 Rds For Time:

  • 200m Run
  • 15 Wall Ball
Additional:
  • 10 Minutes Fix Your Duck Squat

Performance

Strength/Skill:
Warm Up:3 Rds:

  • 20 Seconds Wall Squat
  • 20 Seconds Mountain Climber
  • 20 Seconds V-Ups

Strength:

Set 1

  • Deadlift x 15 @63%
  • Rest 20 seconds
  • ME Ring Push-Ups
  • Rest 3 minutes

Set 2

  • Deadlift x 10 @73%
  • Rest 20 seconds
  • ME Ring Push-Ups
  • Rest 3 minutes

Set 3

  • Deadlift x 5 @85%
  • Rest 20 seconds
  • ME Ring Push-Ups

Skill:

WOD:
3 Rds For Time:

  • 10 Power Clean 135/95
  • 20 Wall Ball 20/14
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 Fix Your Duck Squat

Competition

Strength/Skill:
Warm up:3 Rds:

  • 20 Seconds Wall Squat
  • 20 Seconds Mountain Climber
  • 20 Seconds V-Ups

Strength:

3 Sets:

  • Hang Snatch (Squat) From Mid Thigh x 2.2.2 (Rest 10 Seconds Between Doubles)
  • Rest 90 Seconds

6 Sets: (Every 2 Minutes)

  • High Bar Back Squat x 6 @70%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Skill:

WOD:
5 Rds For Total Reps:

  • 30 Seconds 5 yrd Shuttle Run
  • Rest 30 Seconds
  • 30 Seconds KB Swing 70/55
  • Rest 30 Seconds
  • 30 Seconds Push Ups
  • Rest 30 Seconds
Additional:
  • 10 Minutes Fix Your Duck Squat

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