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Monday 141229

28
Dec

Monday 141229

 

Schedule Reminder:  This Wednesday New Year’s Eve, we will be operating under Holiday/Saturday Hours.  There will be 2 class times available: 8:30 and 9:45 am.  Come out bring a friend for one last WOD before we welcome the New Year.  Furthermore we will be renewing a tradition that we’ve missed out on the last couple of years do to “The Hangover Classic.”

JT showing that he’s not only good at CrossFit, but can also dominate on the Pickle Ball Court.

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle clean + Push Press
  • High Hang power clean + Push Press
  • High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
  • Hang above the knee muscle clean + Push Jerk
  • Hang above the knee power clean + Push Jerk
  • Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
  • Hang below the knee muscle clean + Split Jerk
  • Hang below the knee power clean + Split Jerk
  • Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

5 Sets Each: (Every 90 Seconds)

  • 1st 90 Seconds – Hang Clean (Above Knee) + Push Jerk
  • 2nd 90 Seconds – Clean + Split Jerk

Skill:

JT’s B-Day WOD:
AMRAP in 10 Minutes:

  • 6 Hang Squat Clean
  • 4 Over Bar Burpee
  • 9 Front Squat
  • 4 Over Bar Bupee
  • 12 Shoulder to Overhead
  • 4 Over Bar Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle clean + Push Press
  • High Hang power clean + Push Press
  • High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
  • Hang above the knee muscle clean + Push Jerk
  • Hang above the knee power clean + Push Jerk
  • Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
  • Hang below the knee muscle clean + Split Jerk
  • Hang below the knee power clean + Split Jerk
  • Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

A) 5 Sets Each: (Every 90 Seconds)

  • 1st 90 Seconds – Hang Clean (Above Knee) + Push Jerk @ 80% of 1 RM
  • 2nd 90 Seconds – Clean + Split Jerk @ 85% of 1 RM

Skill:

JT’s B-Day WOD:
AMRAP in 10 Minutes:

  • 6 Hang Squat Clean
  • 4 Over Bar Burpee
  • 9 Front Squat
  • 4 Over Bar Bupee
  • 12 Shoulder to Overhead
  • 4 Over Bar Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 5 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%

followed by…

A2) 2 Sets: (Every 3 minutes)

  • Back Squat x 1 rep @ 101+%

Skill:

WOD:
8 Sets Each For Time: (Every 3 Minutes)

  • 250/200m Row
Additional:
  • 10 Minutes Mobility

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