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Monday 140609

8
Jun

Monday 140609

“The Purpose of CrossFit:”  This video is a little on the longer side but it’s an amazing video of Coach Glassman explaining The Purpose of CrossFit.  Most of you know a ton of people who love to discredit or talk bad about CrossFit.  This video does a great job of explaining why CrossFit is such an effective training methodology, and why the dis-creditors are WRONG!!!

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)

  • Squat x 4 (Add 5/10# from Last Week)

Skill:

WOD:
15-12-9 For Time:

  • DB Hang Squat Clean
  • DB Lunges (Each)
  • Burpee
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 5

3 Sets: (Every 2:30 Minutes)

Squat

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

*Percentages are based off of 90% of 1 RM + 10-20LBS.

Skill:

WOD
A) AMRAP in 4 Minutes:

  • 5 Power Snatch 135/95
  • 20 Double Unders

Rest 2 Minutes

B) AMRAP in 4 Minutes:

  • 5 Power Snatch
  • 20 Double Unders
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:

  • 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:

A) Every 2 Minutes climb the ladder until you fail a weight twice (NO MORE):

Snatch x 1

  • Set 1 – 50%
  • Set 2 – 60%
  • Set 3 – 65%
  • Set 4 – 70%
  • Set 5 – 75%
  • Set 6 – 80%
  • Set 7 – 85%
  • Set 8 – 90%
  • Set 9 – 95%
  • Set 10 – 101%
  • Set 11 – 103%
  • Set 12 – 105%

B) 8 Sets: (Every 2 Minutes)

Clean & Jerk x 2

  • Set 1 – 50%
  • Set 2 – 55%
  • Set 3 – 60%
  • Set 4 – 65%
  • Set 5 – 70%
  • Set 6 – 75%
  • Set 7 – 80%
  • Set 8 – 85%

Skill:

WOD
5 sets Each For Times:

  • 300/250m Row
  • Rest exactly 60 seconds

Additional:
  • 10 Minutes Mobility

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