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Monday 140317

16
Mar

Monday 140317

Make sure to log your score for 14.3 by 6 p.m.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 10

Skill:

WOD:
“St. Patrick’s Day WOD”

AMRAP in 17 Minutes:

  • 300m Run
  • 10 Front Squat 135/95
  • 7 Shoulder to Overhead
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

Back Squat

  • Set 1 – 10 reps @ 60%
  • Set 2 – 8 reps @ 70%
  • Set 3 – 6 reps @ 75%
  • Set 4 – 4 rep @ 80%

Skill:

WOD:
“St. Patrick’s Day WOD”

AMRAP in 17 Minutes:

  • 300m Run
  • 10 Front Squat 135/95
  • 7 Handstand Push Ups
  • Rest 1 Minute
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:

3 Sets:

  • 7/5 Muscle-Ups
  • 10 Burpee Box Jumps (24″/20″)
  • Run 400 Meters @ 75-80%
  • Rest 3 minutes

Strength:

A) 6 Sets: (Every 2 Minutes)

  • Clean & Jerk x 1.1 @ 85-90% (Rest 10 Seconds Between Singles)

B) 5 Sets: (Every 2:30)

Back Squat

  • Set 1 – 3 reps @ 75%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90-95%

Skill:

WOD:
For max reps/meters:

  • 4 minutes of Rowing
  • 3 minutes of Wall Ball Shots 30/20
  • 2 Minutes of Handstand Push-Ups
Additional:
  • Mobility

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