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Saturday 140510

9
May

Saturday 140510

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

5 Sets: (Every 2:30)

  • Front Squat x 3

Skill:

WOD:
In Teams of 2 Complete 10 Rds For Time:

  • 60 yrd shuttle run (5 yrds out/back, 10 yrds out/back, 15 yrds out/back)
  • 10 Burpee
  • 60 yrd shuttle run
  • 10 DB Alt Snatch 50/35
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

5 Sets: (Every 2:30)

  • Temp Front Squat x 3 @3111 (3 Seconds down, 1 Seconds Pause, 1 Second up, 1 second pause)

Skill:

WOD
In Teams of 2 Complete 10 Rds For Time:

  • 60 yrd shuttle run (5 yrds out/back, 10 yrds out/back, 15 yrds out/back)
  • 10 Burpee
  • 60 yrd shuttle run
  • 10 DB Alt Snatch 50/35
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:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

7 Sets: (Every 2:30)

Front Squat

  • Set 1 – 3 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90-95%
  • Set 6 – 3 reps @ 85%
  • Set 7 – 5 reps @ 80%

Skill:

WOD
In Teams of 2 Complete 10 Rds For Time:

  • 10 yrd shuttle run
  • 10 Burpee
  • 60 yrd shuttle run
  • 10 DB Alt Snatch 75/50
Additional:
  • 10 Minutes Mobility

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