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Monday 131125

24
Nov

Monday 131125

Essentials

Strength/Skill:
Warm Up:

  • Front Rack Mobility

Strength:

5 Sets:(EMOM)

  • Back Squat x 2-4

Skill:

WOD:
AMRAP in 9 Minutes:

  • 7 Burpee Pull Up
  • 14 Front Rack Step Ups (Total) 75/55
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Front Rack Mobility

Strength:

5 Sets: (EMOM)

  • Back Squat x 2 @ 70%

Skill:

WOD:
AMRAP in 9 Minutes:

  • 7 Burpee Pull Up
  • 14 Front Rack Step Ups (Total) 75/55
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:

  • Front Rack mobility

Strength:

A) 8 Sets: (EMOM)

  • Snatch x 2 reps (all sets should be performed between 80-90% of 1-RM snatch)

B) 5 Sets: (Every 2 Minutes)

Back Squat

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

Skill:

WOD:
5 Rds For Time:

  • 15 Pull-Ups
  • 20 Kettlebell Swings 55/35
  • 40 Double-Unders
Additional:
OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up Run

B 4 Sets:

  • Run 600 Meters @ 90-95%
  • Rest 4 minutes

*Goal is to keep the pace established on last Monday’s 400 meter repeats, and hold that for the 600 meters. You have fewer working sets and a longer break, but your perceived rate of exertion will have to increase if you are going to hold your pace.

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