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Monday 130812

11
Aug

Monday 130812

Essentials

Strength/Skill:
Warm Up:

  • 400m Run
  • 15 Burpee Broad Jump

Strength:

4 Sets:

  • DB Wt. Step Ups x 6-8 ea
  • Wt. Sit Up x 15-20
  • Push Up x 10-15 @30X1

Skill:

WOD:
With a Partner Perform AMRAP in 10 Minutes:

  • Goblet Squat x 10
  • Burpee x 5

*Partners will alternate complete rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 400m Run
  • 15 Burpee Broad Jump

Strength:

4 Sets: (Every 3 Minutes)

  • Back Squat x 3 @ 90%
  • ME Ring Push Ups

Skill:

WOD:
2 Sets Each For Time:

  • 500m Row
  • 30 Wall Ball
  • 15 Toe to Bar
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:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Minutes)

  • 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) EMOM For 10 minutes:
High Hang Snatch x 1 rep

  • Sets 1-2 – 50% of 1-RM Snatch
  • Sets 3-4 – 60%
  • Sets 5-6 – 70%
  • Sets 7-8 – 75-80%
  • Sets 9-10 – 80-85%

C) 3 Sets:

  • Snatch High Pull x 1.1.1 @ 85-95% (rest 5-10 seconds between singles)

 

D) 3 Sets: (Every 2 Minutes)

Back Squat

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

E) 5 Sets: (Every 3 Minutes)

  • Back Squat x 3 reps @ 90%

 

 

Skill:

WOD:
For Time:

  • 30 Toe to Bar
  • 1 Milie Run
  • 30 Toe to Bar
Additional:
  • 10 Minutes Mobility

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