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Monday 140224

23
Feb

Monday 140224

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Power Snatch (Mid Thigh, Just Below Knee, Floor)

Skill:

Kristi’s B-Day WOD:
AMRAP in 15 Minutes:

  • 200m Run
  • 9 Dips
  • 6 Power Snatch
  • 9 Dips
  • 6 Power Snatch
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

6 Sets: (Every 90 Seconds)

  • 3 Position Power Snatch (Mid Thigh, Just Below Knee, Floor)

Skill:

Kristi’s B-Day WOD:
AMRAP in 15 Minutes:

  • 200m Run
  • 9 Dips
  • 6 Power Snatch
  • 9 Dips
  • 6 Power Snatch
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: (Every 90 seconds)
Front Squat

  • Set 1 – 3 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – 1 rep @ 90%
  • Set 7 – 1 rep @ 95%
  • Set 8 – 1 rep @ 95%

B) 12 Sets: (EMOM)

  • Clean

Percentages per minute: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

Skill:

WOD:
CrossFit Games Open 11.3AMRAP in 5 Minutes:

  • Squat Clean 165/110
  • Jerk 165/110
Additional:
  • 10 Minutes Mobility

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