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Monday 130715

14
Jul

Monday 130715

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Clean x 5
  • Front Squat x 5
  • Sit Ups x 10-15

Strength:

4 Sets:

  • High Bar Back Squat x 6-8 @2011

Skill:

WOD:
For Time:

  • 750m Row
  • 10 Rds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Clean x 5
  • Front Squat x 5
  • Supine Row x 10

Strength:

4 Sets:

  • High Bar Back Squat x 5 @75%

Skill:

Zach’s B-Day WOD:
For Time:

  • 10-1 Clean & Jerk 135/95
  • 1 Rd of “Cindy” between (5 Pull Ups, 10 Push Ups, 15 Squats)
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:

  • Burgener Warm Up

Strength:

5 Sets:

  • 3-Position Snatch (high hang, mid-thigh, floor)

Skill:

Zach’s B-Day WOD:
For Time:

  • 10-1 Clean & Jerk 135/95
  • 1 Rd of “Cindy” between (5 Pull Ups, 10 Push Ups, 15 Squats)
Additional:
  •  10 Minutes Mobility

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