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Monday 131104

3
Nov

Monday 131104

Essentials

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:
3 Sets:

  • DB Walking Lunge x 20 Steps
  • Supine Row x 8-10 @2111

Skill:

WOD:
“Whole Life 2 WOD”

3 Rds For Total Reps:

  • :30 Seconds Wall Ball
  • :30 Seconds Rest
  • :30 Seconds KB Swing 35/20
  • :30 Seconds Rest
  • :30 Seconds Jumping Pull Ups
  • :30 Seconds Rest
  • :30 Seconds Hand Release Push Ups
  • :30 Seconds Rest
  • :30 Seconds Squats
  • :30 Seconds Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:

3 Sets:

  • DB Walking Lunge x 20 Steps
  • Supine Row x 8-10 @2111

Skill:

WOD:
“Whole Life 2 WOD”

3 Rds For Total Reps:

  • :30 Seconds Wall Ball
  • :30 Seconds Rest
  • :30 Seconds KB Swing 55/35
  • :30 Seconds Rest
  • :30 Seconds Jumping Pull Ups
  • :30 Seconds Rest
  • :30 Seconds Hand Release Push Ups
  • :30 Seconds Rest
  • :30 Seconds Squats
  • :30 Seconds Rest
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:

  • Shoulder Mobility

Then

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch Balance + Overhead Squat

*Build load over the course of the five sets.

B) 5 Sets: (Every 2 Minutes)

  • 3-Position Snatch (high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground)

Focus more on proper positioning and contact point at extension than load. Build load only as mechanics permit.

C) 3 Sets of: (Perform After The WOD)

  • Glute-Ham Raise x 6-8 reps @ 3011
  • Rest 30 seconds
  • GHD Sit-Ups x 15-20 reps
  • Rest 30 seconds

Skill:

WOD:
3 Rds For Time:

  • 25 Handstand Push-Ups
  • 50 Double-Unders

If you participated in the WLC, this is your re-test date!!!

“Whole Life 2 WOD”

3 Rds For Total Reps:

  • :30 Seconds Thruster 45/35
  • :30 Seconds Rest
  • :30 Seconds Burpee
  • :30 Seconds Rest
  • :30 Seconds Pull Up
  • :30 Seconds Rest
  • :30 Seconds Slam Ball
  • :30 Seconds Rest
  • :30 Seconds Overhead Squat 45/35
  • :30 Seconds Rest
Additional:
  • 10 Minutes Mobilty

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