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Saturday 140405

4
Apr

Saturday 140405

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets With a Partner:

  • :30 Seconds Wt. Anchored Sit Ups
  • :30 Seconds Partner Toe Throwdowns

*Partners will alternate complete sets.Skill:

WOD:
In Teams of 3 Perform 10 Sets Each: (EMOM)

  • Minute 1 = 50 yrd Sled Push (Heavy)
  • Minute 2 = 10-12 Ring Dip
  • Minute 3 = 8-10 Overhead Walking Lunges (Each)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets With a Partner:

  • :30 Seconds Wt. Anchored Sit Ups
  • :30 Seconds Partner Toe Throwdowns

*Partners will alternate complete sets.

Skill:

WOD:
In Teams of 3 Perform 10 Sets Each: (EMOM)

  • Minute 1 = 50 yrd Sled Push (Heavy)
  • Minute 2 = 10-12 Ring Dip
  • Minute 3 = 8-10 Overhead Walking Lunges (Each)
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:

10 Sets: (EMOM)

  • Power Clean x 1 (Increasing)

Skill:

WOD:
In Teams of 3 Perform 10 Sets Each: (EMOM)

  • Minute 1 = 50 yrd Sled Push (Heavy)
  • Minute 2 = 10 Deadlift 225/155
  • Minute 3 = 8-10 Burpee Pull Up
Additional:
  • Mobility

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