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Saturday 131221

20
Dec

Saturday 131221

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Supine Row x 6-10 @2111
  • Strict Knee to Elbow x 6-12

Skill:

WOD:
With a Partner Perform For Time:

  • 50 Burpee
  • 50 Slam Ball
  • 100 Lateral Stick Jumps
  • 40 Burpee
  • 40 Slam Ball
  • 80 Lateral Stick Jump
  • 30 Burpee
  • 30 Slam Ball
  • 60 Lateral Stick Jump
  • 20 Burpee
  • 20 Slam Ball
  • 40 Lateral Stick Jump
  • 10 Burpee
  • 10 Slam Ball
  • 20 Lateral Stick Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Supine Row x 6-10 @2111
  • Strict Knee to Elbow x 6-12

Skill:

WOD:
With a Partner Perform For Time:

  • 50 Burpee
  • 50 Slam Ball
  • 100 Lateral Stick Jumps
  • 40 Burpee
  • 40 Slam Ball
  • 80 Lateral Stick Jump
  • 30 Burpee
  • 30 Slam Ball
  • 60 Lateral Stick Jump
  • 20 Burpee
  • 20 Slam Ball
  • 40 Lateral Stick Jump
  • 10 Burpee
  • 10 Slam Ball
  • 20 Lateral Stick Jump
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:

Strength:

2 sets NFT:

  • Muscle-Ups x 6-9/3-6 unbroken reps
  • KB Snatch x 8 ea
  • Alt Pistols x 16-20

Skill:

WOD:
For time:

  • 50 Back Squats 135/95
  • 40 Pull-Ups
  • 30 Shoulder to Overhead 135/95
  • 50 Front Squats 85/65
  • 40 Pull-Ups
  • 30 Shoulder to Overhead 85/65
Additional:
3 sets:

  • GHD Sit-Ups x 15-20
  • 10 Minutes Mobility

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