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Monday 130819

18
Aug

Monday 130819

Nice crew for a Saturday’s Red Rocks WOD.  It was a tough one but everyone did great!!!

Essentials

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Back Ward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

6 Sets: (Every 90 Seconds)

  • 3 High Hang Snatch (Squat) + 1 Overhead Squat

*Bar Starts at Pockets. Dip and keep shoulders behind bar, pull yourself down under the bar and move your feet.  Focus on moving with perfect mechanics and form rather then load.Skill:

Dominick’s B-Day WOD:
AMRAP in 15 Minutes:

  • 3 Squat Snatch
  • 6 Overhead Sqaut
  • 9 Pull Up
  • 200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Back Ward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

6 Sets: (Every 90 Seconds)

3 High Hang Snatch (Squat) + 1 Overhead Squat

*Bar Starts at Pockets. Dip and keep shoulders behind bar, pull yourself down under the bar and move your feet.  Focus on moving with perfect mechanics and form rather then load.

Skill:

Dominick’s B-Day WOD:
AMRAP in 15 Minutes:

  • 3 Squat Snatch
  • 6 Overhead Sqaut
  • 9 Pull Up
  • 200m Run
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:

  • 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:

  • Hang Snatch x 1 rep

*(Perform from mid-thigh; and make the most of your reps here, pull the barbell
off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)

  • 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: (Every 90 Seconds)

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

D) 3 Sets: (Every 2:30)

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 2 reps @ 95%

Skill:

WOD:
In Team of 3 Perform AMRAP in 5 Minutes:

  • 25 yrd Sled Push
Additional:
  • 10 Minutes Mobility

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