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Saturday 131019

18
Oct

Saturday 131019

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Banded Lateral Steps x 10 ea
  • Banded Forward March x 10
  • Banded Backward March x 10

Strength:

6 Sets:

  • Power Clean x 1.1.1 (Take 10 Seconds between each single)

Skill:

WOD:
3 Sets For Max Reps:

  • 60 Seconds Power Clean
  • 60 Seconds Lateral Jump Over Barbell
  • 60 Seconds Burpee
  • 60 Seconds Wt. MB Sit Up
  • 60 Seconds Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Banded Lateral Steps x 10 ea
  • Banded Forward March x 10
  • Banded Backward March x 10

Strength:

6 Sets: (Every 2 Minutes)

  • Power Clean x 1.1.1 (Take 10 Seconds between each single)

Skill:

WOD:
3 Sets For Max Reps:

  • 60 Seconds Power Clean
  • 60 Seconds Lateral Jump Over Barbell
  • 60 Seconds Burpee
  • 60 Seconds Wt. MB Sit Up
  • 60 Seconds Rest
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:

2 Sets:

  • Incline YWTL x 10 ea
  • Band Pull a Parts x 10
  • Scapular Pull Up x 10

Then

2 Sets:

  • Banded Lateral Steps x 10 ea
  • Banded Forward March x 10
  • Banded Backward March x 10

Strength:

Skill:

WOD:
With a Continuous Clock Perform A,B,C each for times:A) 3 Rds For Time:

  • 40 Double-Unders
  • 15 Toes to Bar

B) When the clock hits 5:00, perform:

3 Rds For Time:

  • 15 Thrusters 135/95
  • 20 Chest to Bar Pull-Ups

C) When the clock hits 15:00, perform:

3 Rds For Time:

  • 15 Deadlifts 245/175
  • 20/15 Handstand Push-Ups
Additional:
OPTIONAL A.M./Additional Session:
A) Hike for 60-90 Minutes – steady pace, moderate inclines, just keep moving-OR-

10 sets:

  • Swim 100 Meters
  • Rest 60-90 seconds

 

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