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Saturday 140209

8
Feb

Saturday 140209

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Front Squat x 2-3 (Moderate Load)

3 Sets:

  • Back Squat x 2-3 (Moderate Load)

Skill:

WOD:
On a Running Clock Perform For Total Reps:

  • 1 minute of Squats
  • 2 minutes of Double unders
  • 3 minutes of Push ups
  • 4 minutes of Back Extensions
  • 5 minutes of Pull ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • 2/4 Front Squat/Back Squat @ 80% of 1 RM Front Squat

Skill:

WOD:
On a Running Clock Perform For Total Reps:

  • 1 minute of Squats
  • 2 minutes of Double unders
  • 3 minutes of Push ups
  • 4 minutes of Back Extensions
  • 5 minutes of Pull 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 Sets, NFT:

  • Muscle-Ups x 3-9
  • Handstand Walk x 15-25 Ft.
  • Toes to Bar x 10-12

Strength:

Skill:

WOD:
CrossFit Games Open 11.1ish

AMRAP in 7 minutes of:

  • 30 Double-unders
  • 15 Power snatches 75/55

Rest 8 minutes, when the clock hits 15:00, perform:

CrossFit Games Open 12.1

  • 7 Minutes of Burpees to a Target 6″ Above Standing Reach

(Goal here is simple, I want to see if you can beat your 2012 score even after performing 7 minutes of 11.1 before you do. It’ll be a push, but it’s possible with the right mindset.)

Rest 8 minutes, when the clock hits 30:00, perform:

AMRAP in 7 minutes of:

  • Row/Airdyne For Meters/Distance
Additional:
  • 10 Minutes Mobility

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