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Saturday 131130

29
Nov

Saturday 131130

7 am Comp class is Cancelled.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

EMOM For 10 Minutes:

  • Odd = Bench Press x 6-8
  • Even = Front Rack Lunge x 6-8 ea.

Skill:

WOD:
4 Sets: (AMRAP in 4 Minutes)

Rds 1,3

  • 3 Power Clean
  • 6 Shoulder to Overhead
  • 9 Box Jump

Rds 2,4

  • 3 Power Snatch
  • 6 Overhead Squat
  • 9 Sit Up

*Rest 1 minute between Sets

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

EMOM For 10 Minutes:

  • Odd = Bench Press x 8-10
  • Even = Front Rack Lunge x 6-8 ea.

Skill:

WOD:
4 Sets: (AMRAP in 4 Minutes)

Rds 1,3

  • 3 Power Clean
  • 6 Shoulder to Overhead
  • 9 Box Jump

Rds 2,4

  • 3 Power Snatch
  • 6 Overhead Squat
  • 9 Sit Up

*Rest 1 minute between Sets

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:

  • Dynamic Warm Up

Strength:

EMOM For 10 Minutes:

  • Odd = Bench Press x 8-10
  • Even = Front Rack Lunge x 6-8 ea.

Skill:

WOD:
4 Sets: (AMRAP in 4 Minutes)

Rds 1,3

  • 3 Power Clean
  • 6 Shoulder to Overhead
  • 9 Box Jump

Rds 2,4

  • 3 Power Snatch
  • 6 Overhead Squat
  • 9 Toe to Bar

*Rest 1 minute between Sets

Additional:
  • 10 Minutes Mobility

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