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Monday 140203

2
Feb

Monday 140203

So we officially lost our bet with CrossFit Interbay over the game, or lack there of.  Therefore we must perform the WOD that they wrote for us to do.  In addition we must represent the Seahawks by wearing blue, green and silver.  I know it hurts but a bet is a bet.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Back Squat x 3-5 (Moderate Weight)
  • Plank+Side Plank+Side Plank x 30 seconds ea.

Skill:

WOD:
“The 12th Man”
5 Rds For Time:

  • 12 Front Rack Lunges
  • 12 Shoulder to Overhead
  • 12 Burpees
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • 2/4 Front Squat/Back Squat @ 94% of 140131

Skill:

WOD:
“The 12th Man”
5 Rds For Time:

  • 12 Front Rack Lunges 115/75
  • 12 Shoulder to Overhead
  • 12 Burpees
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:
3 Sets:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 sets: (Every 2 minutes)

  • Front Squat x 1 rep @ 95+%

B) 12 Sets: (EMOM)

  • Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

C) For time:

  • 5 Ground to Overhead 205/135
  • 10 Ground to Overhead 185/125
  • 15 Ground to Overhead 155/105
  • 20 Ground to Overhead 115/75

*Using the same bar set weight up so you can strip weight off accordingly. Practice quick transitions while changing weights.

Skill:

WOD:
“The 12th Man”
5 Rds For Time:

  • 12 Front Rack Lunges 115/75
  • 12 Shoulder to Overhead
  • 12 Burpees
Additional:
  • 10 Minutes Mobility

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