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Saturday 140607

7
Jun

Saturday 140607

Essentials

Strength/Skill:
Warm up:

  • Air Plane Warm Up (Courtesy of Adrey)

Strength:

4 Sets: (Every 2 Minutes)

  • Snatch x 5

Skill:

WOD:
In Teams of 4 AMRAP in 15 Minutes:

  • Sled Pull (Heavy 30-40 Seconds)
  • Rope Climb
  • Sit up
  • Tire Flip
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Air Plane Warm Up (Courtesy of Adrey)

Strength:

4 Sets: Perform Each Set For Time (Every 2 Minutes)

Snatch x 5

  • Set 1 = 40-50%
  • Set 2 = 50-60%
  • Set 3 = 60-70%
  • Set 4 = 70-80%

Skill:

WOD
In Teams of 4 AMRAP in 15 Minutes:

  • Sled Pull (Heavy 30-40 Seconds)
  • Rope Climb
  • Toe to Bar/Sit up
  • Tire Flip
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:

  • Air Plane Warm Up (Courtesy of Adrey)

Strength:

4 Sets: Perform Each Set For Time (Every 2 Minutes)

Snatch x 5

  • Set 1 = 40-50%
  • Set 2 = 50-60%
  • Set 3 = 60-70%
  • Set 4 = 70-80%

Skill:

WOD
In Teams of 4 AMRAP in 15 Minutes:

  • Sled Pull (Heavy 30-40 Seconds)
  • Rope Climb
  • Toe to Bar
  • Tire Flip
Additional:
  • 10 Minutes Mobility

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