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Saturday 130907

6
Sep

Saturday 130907

Essentials

Strength/Skill:
Warm Up:

2 Rds NFT:

  • Partner Assisted Lateral Banded Steps x 10 ea
  • Partner Assisted Banded Back Pedal x 40 Ft.

Strength:

3 Sets:

  • Wt. Hip Bridge x 6-8 @3111
  • Barbell Inverted Row x ME

Skill:

WOD:
4 Sets Each For Time:
Against a 4 Minute Clock Perform AMRAP in 3 Minutes:

  • 300m Run

Remaining Time Perform:

  • 10 Single Arm DB Snatch (Alt.) 50/35
  • 5 Burpee
  • 10 V-Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Rds NFT:

  • Partner Assisted Lateral Banded Steps x 10 ea
  • Partner Assisted Banded Back Pedal x 40 Ft.

Strength:

3 Sets:

  • Wt. Hip Bridge x 6-8 @3111
  • Barbell Inverted Row x ME

Skill:

WOD:
4 Sets Each For Time:

Against a 4 Minute Clock Perform AMRAP in 3 Minutes:

  • 300m Run

Remaining Time Perform:

  • 10 Single Arm DB Snatch (Alt.) 50/35
  • 10 V-Ups
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:

  • Partner MB Sit Up Tosses x 20 ea
  • Handstand Walk x 20-30 feet
  • Tall Box Jump x 1.1.1.1.1 (Rest 5 Second Between Jumps, Step Down to Lower Box)

Strength:

Skill:

WOD:
2 sets Each/Total For Time:

  • 10/8 Muscle-Ups
  • 15 Snatches 135/95
  • 20 Toes to Bar
  • 25 Handstand Push-Ups
  • 30 Wall Ball Shots 30/20
  • 35 Kettlebell Swings 70/55
  • 40 Double-Unders
  • Rest 8 minutes
Additional:
  • 10 Minutes Mobility

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