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Monday 140303

2
Mar

Monday 140303

Reminder:  Athletes who are competing in the 2014 CrossFit Open have until 6 pm Mountain Time to submit their score.  If you fail to submit by that time their score will not be counted this week.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 10

Skill:

WOD:
With a Partner Perform 50-40-30-20-10 For Time:

  • KB Swing 55/35
  • Power Clean 135/95
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 10 @65%

Skill:

WOD:
With a Partner Perform 50-40-30-20-10 For Time:

  • KB Swing 55/35
  • Power Clean 135/95
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) 6 sets: (Every 2:30)

  • Front Squat x 1 (Go by feel, build to today’s heaviest single)

B) 15 Minutes Build to today’s “heavy” Clean & Jerk

Skill:

WOD:
For Time:

  • 50 Strict Pull Ups
  • 50 Strict Ring Dips
  • 50 GHD Sit Ups
Additional:
  • 10 Minutes Mobility

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