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Monday 132101

1
Dec

Monday 132101

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Banded Lateral Step x 10 ea
  • Banded Forward/Backward March x 10 ea

Strength:

5 Sets: (Every 2:30 Minutes)

  • Back Squat x 2 @ 70%
  • Shoulder Press x 3

Skill:

WOD:
AMRAP in 6 Minutes:

  • 5 Pull Up
  • 10 Burpee
Additional:
  • Tabata Sit Up (8 Rds :20 on/:10 off)
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Banded Lateral Step x 10 ea
  • Banded Forward/Backward March x 10 ea

Strength:

5 Sets: (Every 2:30 Minutes)

  • Back Squat x 2 @ 70%
  • Shoulder Press x 3

Skill:

WOD:
AMRAP in 6 Minutes:

  • 5 Pull Up
  • 10 Burpee
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:
  • Tabata Sit Up (8 Rds :20 on/:10 off)
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:
3 Sets:

  • Banded Lateral Step x 10 ea
  • Banded Forward/Backward March x 10 ea

Strength:
A) 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 – 2 reps @ 87-90%

B) 4 Sets:

  • Shoulder Press x 5 reps
  • Rest 90 seconds
  • Strict Weighted Pull-Up x 3 reps
  • Rest 90 seconds

Skill:

WOD:
AMRAP in 6 Minutes:

  • 5 Pull Ups
  • 10 Burpees
Additional:
  • Tabata Sit Up (8 Rds :20 on/:10 off)

OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up RunB) 3 Sets of:

  • Run 800 Meters @ 90-95%
  • Rest 4 minutes

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