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Monday 140324

23
Mar

Monday 140324

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

  • Back Squat x 10 @2111

Skill:

LaLa’s B-Day WOD:
10-1 For Time:

  • Deadlift
  • Burpee over Bar
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 10 Reps @ 60%
  • Set 2 = 8 Reps @ 65%
  • Set 3 = 8 Reps @ 70%
  • Set 4 = 8 Reps @ 75%

Skill:

LaLa’s B-Day WOD:
10-1 For Time:

  • Deadlift
  • Burpee over Bar
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 Rds NFT:

  • Strict Handstand Push-Ups x Max Reps
  • Chinese Plank x 60 seconds each side

Strength:

A) 10 Sets: (EMOM)

  • Strict Shoulder Press x 1 rep

Build over the course of the 10 Sets so that by minute 8 you are at 90% of your 1-RM.

Pick up immediately after your 10th minute of shoulder press at that weight and perform:

B) 10 Sets: (EMOM)

  • Push Press x 1 rep

Build over the course of the 10 Sets to today’s heaviest single.

Skill:

WOD:
4 Sets Each For Times:

  • 75 Calories AirDyne or 500m Row (AD preferred)
  • 25 Shoulder to Overhead 95/65
  • Rest 3 minutes
Additional:
  • Mobility

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