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Monday 130729

28
Jul

Monday 130729

Essentials

Strength/Skill:
Warm Up:

  • 400m Run
  • 20 Lunges
  • 20 Push Ups

Strength:

4 Sets:

  • Front Squat x 6-8 @ 20X1
  • Supine Row x 8-10 @ 2111

Skill:

Renee’s B-Day WOD:
8 Rds For Time:

  • 12 Wall Squats
  • 12 Burpee
  • 12 Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 400m Run
  • 20 Lunges
  • 20 Push Ups

Strength:

4 Sets:

  • Front Squat x 4 @ 75%
  • Wt. Pull Up x 4-6

Skill:

Renee’s B-Day WOD:
8 Rds For Time:

  • 12 Wall Squats
  • 12 Burpee
  • 12 Sit Ups
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:

3 Sets NFT:

  • Wall Squat x 8-10
  • Toe to Bar From L-Sit x 6-10

Strength:

A) 5 Sets: (Every 2:30)

  • Front Squat x 1 rep

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B) 10 Sets: (Every 90 seconds)

  • Snatch x 1 rep

Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

C) Back Squat (Every 2:30)

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%

D) 6 Sets: (Every 2 Minutes)
Back Squat x 5 reps @ 80%

Skill:

WOD:
For Time:

  • 50 Burpees

 

Additional:
  • 10 Minutes Mobility

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