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Saturday 140322

21
Mar

Saturday 140322

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Front Squat x 5 @ 2111

Skill:

WOD:
A) With a Partner Perform 10 Rds Each For Total Time:

  • 10 DB Alt. Lunges (5 ea)
  • 10 Sit Up

Rest 2 Minutes Then….

B) With a Partner Perform 10 Rds Each For Total Time:

  • 3 Man Maker (DB Push Up, Renegade Row, Squat Clean, Thruster/Jerk)
  • 20 Double Under
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

Front Squat x 5 (Sets = 60%, 70%x3)

Skill:

WOD:
A) With a Partner Perform 10 Rds Each For Total Time:

  • 10 DB Alt. Lunges (5 ea)
  • 10 Sit Up

Rest 2 Minutes Then….

B) With a Partner Perform 10 Rds Each For Total Time:

  • 3 Man Maker (DB Push Up, Renegade Row, Squat Clean, Thruster/Jerk)
  • 20 Double Under
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:

  • Rope Climb x 3
  • Strict Handstand Push Ups x Max Reps

Strength:

4 Sets: (Every 2:30)

  • Bench Press x 4-5

Skill:

WOD:
AMRAP in 20 minutes:

  • 150 yrd Shuttle Run
  • 2/1 Muscle Ups
  • 4 Push Press 115/75
  • 8 Burpees Over the Barbell
  • 4 Push Press 115/75
  • 2/1 Muscle-Ups
  • 150 yrd Shuttle Run
Additional:
  • Mobility

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