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Monday 140127

26
Jan

Monday 140127

trevor jerk Adam slam

So proud of these two.  Great job at Winter WODFest!!!

Essentials

Strength/Skill:
Warm up:2 Sets

  • Banded Star Drill x 8 ea
  • Banded Plank Star Drill x 8 ea

Strength:

5 Sets:
  • 2 Power Clean + 2 Front Squat

Skill:

WOD:
For Time:

  • 50 Burpee
  • 30 Pull Up
  • 15 Power Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets

  • Banded Star Drill x 8 ea
  • Banded Plank Star Drill x 8 ea

Strength:

4 Sets (Every 3 Minutes)

Skill:

WOD:
For Time:

  • 60 Burpee
  • 40 Pull Up
  • 20 Power Clean 165/115
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:2 Sets

  • Banded Star Drill x 8 ea
  • Banded Plank Star Drill x 8 ea

Strength:

 

A) 5 Sets(Every 2 Minutes)
  • Front Squat x 1 @90-95%

 

B) 6 Sets (Every 2 Minutes)
  • Clean + Front Squat @ 90-95%
C) 4 Sets: (Every 90 Seconds)
  • TnG Power Clean x 5 (Build Each Set Up to as Heavy as Possible, Must be Touch n Go)

Skill:

WOD:
3 Sets Each For Time:
  • 10 Squat Clean 135/95
  • 20 Chest to Bar Pull Up
  • Rest 2 minutes
Additional:
  • 10 Minutes Mobility

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