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Saturday 13110913

8
Nov

Saturday 13110913

Essentials

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:

3 Sets:

  • 3 Pos. Bench Press x 5 (Close, Mid, Wide)

Skill:

WOD:
10-1 For Time:

  • Sumo Deadlift High Pull 95/65
  • Lateral Stick Jump x 2
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:

3 Sets:

  • 3 Pos. Bench Press x 5 (Close, Mid, Wide)

Skill:

WOD:
10-1 For Time:

  • Sumo Deadlift High Pull 95/65
  • Lateral Stick Jump x 2
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:

  • Shoulder Mobility

Strength:

Skill:

WOD:
5 Rds For Time or AMRAP in 30 Minutes:

  • 10 Handstand Push-Ups to 4″/2″ Deficit
  • 15 Thrusters 155/105
  • 20 Burpees Over the Barbell
  • 25 Pull-Ups

Time Cap: 30 Minutes

Additional:
  • Mobility/Ice Bath

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