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Monday 131118

17
Nov

Monday 131118

Essentials

Strength/Skill:
Warm Up:

  • 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:

15 Sets:(EMOM)

  • Power Snatch
  • Minutes 1-4=3 Reps
  • Minutes 5-8=2 Reps
  • Minutes 9-15=1 Rep

Skill:

WOD:
For Time:

  • 50 Box Jumps 30/24 (EMOM Perform 7 Knee to Elbow)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 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:

15 Sets:(EMOM)

  • Snatch
  • Minutes 1-4=3 Reps
  • Minutes 5-8=2 Reps
  • Minutes 9-15=1 Rep

Skill:

WOD:
For Time:

  • 50 Box Jumps 30/24 (EMOM Perform 7 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:

  • 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) 10 Sets:(EMOM)

  • Hang Snatch + Snatch (Hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B) 3 Sets:

  • Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
  • Rest 45 seconds
  • Strict Handstand Push-Ups x 10-15 reps (if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
  • Rest 45 seconds

C) 8 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 80-85%
  • Set 3 – 1 rep @ 90-95%
  • Sets 4-8 – 3 reps @ 85%

Skill:

WOD:
6 Sets: (EMOM)

  • 20 Double-Unders
  • 10 Toes to Bar
  • 10 Double-Unders
Additional:
OPTIONAL A.M./Additional Session:

A) Easy 1-Mile Warm-Up Run

B) 5 Sets:

  • Run 400 Meters @ 85-90%
  • Rest 3 minutes

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