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Saturday 140426

25
Apr

Saturday 140426

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

  • Team Sled Push Relay

Skill:

WOD:
With a Partner Perform Perform For Time:

  • Round 1 = 63-45-27
  • Round 2 = 42-30-18
  • Round 3= 21-15-9

Each number in the round is a different movements.  Movements are as follows:     KB Swings – Box Jump – Burpee

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

  • Team Sled Push Relay

Skill:

WOD
With a Partner Perform Perform For Time:

  • Round 1 = 63-45-27
  • Round 2 = 42-30-18
  • Round 3= 21-15-9

Each number in the round is a different movements.  Movements are as follows:     KB Swings – Box Jump – Burpee

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:

6 Sets: (Every 2 Minutes)

  • Push Press + Push Jerk + Split Jerk (Build to heavy but not maximal of the complex)

Skill:

WOD
AMRAP in 12 Minutes:

21-15-9

  • Power Clean 135/95
  • Ring Dips

In Remaining Time Perform AMRAP:

  • 1 Rope Climb
  • 15 Sit Ups
Additional:
  • 10 Minutes Mobility

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