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Saturday 130713

12
Jul

Saturday 130713

Essentials

Strength/Skill:
Warm Up:

With a Partner Perform 4 Sets Each:

  • :20 Seconds Partner Toe Throwdown
  • :20 Seconds Partner Anchored Sit Ups
  • :20 Rest to Transition Partners

Strength:

Skill:

WOD:
In Teams of 2 Complete For Time:

  • 100 Wall Ball
  • 300m Farmers Carry (AHAP, Switch as often as needed)
  • 300 Double Unders
  • 300m Farmers Carry
  • 100 Burpee
  • 300m Farmers Carry

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

With a Partner Perform 4 Sets Each:

  • :20 Seconds Partner Toe Throwdown
  • :20 Seconds Partner Anchored Sit Ups
  • :20 Rest to Transition Partners

Strength:

Skill:

WOD:
In Teams of 2 Complete For Time:

  • 100 Wall Ball
  • 300m Farmers Carry (AHAP, Switch as often as needed)
  • 300 Double Unders
  • 300m Farmers Carry
  • 100 Burpee
  • 300m Farmers Carry

 

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:

3 Rds NFT:

  • Double-Unders x 40-50
  • Muscle-Ups x 3-6
  • Wall Climb to Walk Out 5-10m

Strength:

Last day everyone, great job push this last day.

10 Sets:

  • High Bar Back Squat x 3 @85%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Skill:

WOD:
12-9-6 For Time:

  • Power Clean & Jerk 185/125
  • Bar Muscle Up
Additional:
3 Rds:

  • 20 GHD Sit Ups
  • 20 KB Swings (AHAP)

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