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Monday 130805

4
Aug

Monday 130805


Essentials

Strength/Skill:
Warm Up:Strength:

3 Sets:

  • Deadlift x 6-8 @ 30X1
  • Rest 45 seconds
  • Push-Ups x 10-15 @ 20X1
  • Rest 45 seconds
  • Hollow Rocks x 30 seconds (or Hollow Hold)
  • Rest 45 seconds

Skill:

WOD:
3 Sets For Reps:

  • 20 Hip Ext.
  • 15 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:Strength:

4 Sets:

  • Deadlift x 3-4
  • Rest 20 seconds
  • Ring/Stationary Dips x 8-10 @ 20X1
  • Rest 3 minutes

Skill:

WOD:
3 Rds For Time:

  • 25 KB Swings 55/35
  • 15 Chest to Bar Pull 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: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) Take 12 Minutes to build to today’s 1 RM Snatch

C) 3 Sets: (Every 2:30)

High Bar Back Squat

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

D) 5 Sets:

  • High Bar Back Squat x 4 reps @ 85% of 1-RM

 

Skill:

WOD:
For Time:

  • 500m Row
  • 50 Lateral Stick Jump 12″
Additional:
  • 10 Minutes Mobility

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