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Monday 140512

11
May

Monday 140512

Congrats to Scott and Meaghan Peterson, who officially became Husband and Wife over the weekend. 

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:

4 Sets: (Every 2 Minutes)

  • Back Squat x 5 (Add 5-10# from last week)

Skill:

WOD:
For Time:

  • 20 Box Jump Overs
  • 20 Hang Power Snatches
  • 20 Wall Balls
  • 20 Toes to Bar
  • 20 Wall Balls
  • 20 Hang Power Snatches
  • 20 Box Jump Overs
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:

Wendler Method Week 2

3 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

Skill:

WOD
For Time:

  • 30 Box Jump Overs 24/20
  • 30 Hang Power Snatches 65/45
  • 30 Wall Balls 20/14
  • 30 Toes to Bar
  • 30 Wall Balls 20/14
  • 30 Hang Power Snatches 65/45
  • 30 Box Jump Overs 24/20
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:
  • 1 Mile Run

Competition

Strength/Skill:
Warm up:2 Sets NFT:

  • Dragon Flags x 6-8
  • Double-Unders x 30-50 unbroken reps
  • Turkish Get-Up x 2-3 ea.

Strength:

A) 6 Sets:

  • Power Snatch from Mid-Thigh x 4-5 reps (straps are ok)

B) 10 Sets: (Every 2:30)

Back Squat @ 30X0 (3 Sec down, 0 pause, up fast, 0 pause)

  • Set 1 – 5 reps @ 60% of 1-RM
  • Set 2 – 3 reps @ 75%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 7 reps @ 75%
  • Set 8 – 7 reps @ 75%
  • Set 9 – 7 reps @ 75%
  • Set 10 – 7 reps @ 75%

Skill:

WOD
Additional:
  • 1 Mile Run

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