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Monday 140120

19
Jan

Monday 140120

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • DB Walking Lunges x 8-10 ea
  • V-Ups x 8-10

Skill:

WOD:
6 Sets for Max Reps:

  • 20 seconds of KB Swings
  • 10 seconds of Rest
  • 20 seconds of Burpees
  • 10 seconds of Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 3 Minutes)

  • 3/6 Front Squat/Back Squat @ 94% of 140117

Skill:

WOD:
6 Sets for Max Reps:

  • 20 seconds of KB Swings
  • 10 seconds of Rest
  • 20 seconds of Burpees
  • 10 seconds of 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:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 Minutes)

  • Front Squat x 1 rep @ 85-95%

B) 10 Sets: (EMOM)

  • Hang Clean + Jerk @ 85-90%

C) For times:

  • 185/135 lb Ground to Overhead x 10
  • Rest 2 minutes
  • 155/105 lb Ground to Overhead x 10
  • Rest 2 minutes
  • 135/95 lb Ground to Overhead x 10

Skill:

WOD:
4 Sets Each For Times:

  • 20 Double-Unders
  • 15 Wall Ball Shots 30/20
  • 10 Chest to Bar Pull Ups
  • Rest 60 seconds
Additional:
  • 10 Minutes Mobility

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