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Monday 140210

9
Feb

Monday 140210

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

In 7 or Fewer Sets Find a New 1 RM Back Squat:

Back Squat

  • Set 1 = 4 Reps @ 60-65%
  • Set 2 = 3 Reps @ 70-75%
  • Set 3 = 2 Reps @ 80-85%
  • Set 4 = 1 Rep @ 90-95%
  • Set 5 = 1 Rep @ 95-100%
  • Set 6-7 = 1 Rep @ 100+%

Skill:

WOD:
With a Partner Perform AMRAP in 6 Minutes:

  • 5 Thrusters
  • 3 Burpees

*Partners will alternate rounds

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

In 7 or Fewer Sets Find a New 1 RM Back Squat:

Back Squat

  • Set 1 = 4 Reps @ 60-65%
  • Set 2 = 3 Reps @ 70-75%
  • Set 3 = 2 Reps @ 80-85%
  • Set 4 = 1 Rep @ 90-95%
  • Set 5 = 1 Rep @ 95-100%
  • Set 6-7 = 1 Rep @ 100+%

Skill:

WOD:
With a Partner Perform AMRAP in 6 Minutes:

  • 5 Thrusters
  • 3 Burpees

*Partners will alternate rounds

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 3 @ 75-80%

B) 5 sets:

  • Clean x 1.1.1 (rest 10 seconds between singles)

 

Build over the course of the 5 sets to today’s heavy triple.

C) For max reps:

  • 175/120 Power Cleans x Max Unbroken
  • Rest 2 minutes
  • 155/105 Power Cleans x Max Unbroken
  • Rest 2 minutes
  • 135/95 Power Cleans x Max Unbroken

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

Skill:

WOD:
For time:

  • 1000m Row
  • 50/30 Chest to Bar Pull Ups
  • 30 Thrusters 95/65
Additional:
  • 10 Minutes Mobility

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