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Monday 140217

16
Feb

Monday 140217

So Proud of these Girls, Great job this weekend ladies!!!

Get the week started right!!!

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Hang Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

6 Sets: (EMOM)

  • Hang Power Clean + Power Clean

Skill:

WOD:
AMRAP in 15 minutes:

  • 1 Power Clean
  • 1 Strict Chest to Bar Pull Up
  • 2 Power Clean
  • 2 Strict Chest to Bar Pull Ups
  • 3…3…4…4…
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Hang Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

6 Sets: (EMOM)

  • Hang Power Clean + Power Clean

Skill:

WOD:
AMRAP in 15 minutes:

  • 1 Power Clean
  • 1 Strict Chest to Bar Pull Up
  • 2 Power Clean
  • 2 Strict Chest to Bar Pull Ups
  • 3…3…4…4…
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 NFT:

  • Hang Muscle Clean x 3
  • Tall Clean x 3
  • Front Squat x 3

Strength:

A) 8 Sets: (EMOM)

  • Front Squat x 3 reps @ 80-85%

B) 6 sets:

  • Power Clean + Clean

C) 6 Sets: (EMOM)

  • 5 Power Cleans 185/125
  • 10 Chest to Bar Pull Ups

Goal is to race through sets as quickly as possible, then rest the remainder of the minute.

Skill:

WOD:
For time:

  • 60 Box Front Rack Barbell Step-Ups 24/20 115/75
Additional:
  • 10 Minutes Mobility

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