Call Us: (720) 335-5591

Monday 140113

12
Jan

Monday 140113

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Russian Barbell Step Ups x 6-8 ea.
  • Alternating Single Leg V-Up x 10-12 ea

Skill:

WOD:
Every 90 Seconds For 18 Minutes Perform:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

*If athlete fails to complete Rd within the 90 Seconds, finish the given round and rest the remainder of the next round.  Then pick up on the next minute.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:(Every 3:00)

  • 3/6 Front Squat/Back Squat @ 94% of 1RM 140110

Skill:

WOD:
AMRAP in 20 Minutes:

  • 5 Wt. Pull Ups 35/25
  • 10 Push Ups with feet on a 30″ Box
  • 15 Squats holding a Plate 45/25
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) 8 Sets: (EMOM)

  • Front Squat x 2 reps @ 80-85%

B) 5 Sets: (Every 2 Minutes)

  • Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%

C) 5 Sets for max reps: (Every 90 Seconds)

  • 45 seconds of Ground to Overhead 185/135

Skill:

WOD:
5 Sets Each:(EMOM)

  • Odd Minutes – 15 Wall Ball Shots 30/20
  • Even Minutes – 10 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

Leave a Reply