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Monday 140407

6
Apr

Monday 140407

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 6-8 @21X1

Skill:

WOD:
AMRAP in 14 Minutes

  • Run 100m
  • 5 Hang Clean 95/65

Rest 2 Minutes

For Time: (5 Minute Cap)

  • 50 Burpee Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

Back Squat

  • Set 1 = 10 @ 60%
  • Set 2 = 8 @ 70%
  • Set 3 = 8 @ 75%
  • Set 4 = 8 @ 80%

Skill:

CJ’s B-Day WOD:
AMRAP in 14 Minutes

  • Run 100m
  • 1 Hang Clean (Power or Full)

*Hang Cleans will be performed as a ladder.  Men’s weight starts at 115# and increases by 10# with each successful lift.  Women’s weight will start at 55# and will also increase 10# with each successful lift.  If an athlete misses a lift, they must subtract 10# from the bar.

Rest 2 Minutes

For Time: (5 Minute Cap)

  • 70 Burpee Box Jump
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:

3 Sets:

  • Body Weight/75% BW Bench Press x ME
  • Rest 2 Minutes between Sets (No Longer)

Skill:

CJ’s B-Day WOD:
AMRAP in 14 Minutes

  • Run 100m
  • 1 Hang Clean (Power or Full)

*Hang Cleans will be performed as a ladder.  Men’s weight starts at 185# and increases by 10# with each successful lift.  Women’s weight will start at 105# and will also increase 10# with each successful lift.  If an athlete misses a lift, they must subtract 10# from the bar.

Rest 2 Minutes

For Time: (5 Minute Cap)

  • 70 Burpee Box Jump
Additional:
  • Mobility

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