Call Us: (720) 335-5591

Thursday 130801

31
Jul

Thursday 130801

Essentials

Strength/Skill:
Warm Up:

2 Rds NFT:

Strength:

EMOM For 8 Minutes:

  • Power Snatch x 2

Skill:

WOD:
In Teams of 4 Perform AMRAP in 15 Minutes:

  • 250m Run
  • Power Snatch 75/55
  • Row for Calories
  • Rest

*Partner A performs 250m Run, Partner B Performs AMRAP Power Snatch, Partner C Rows for as many Calories, and Partner D Rest.  Once Partner A returns from the run, partners will rotate exercise.  A goes to Snatch, B goes to Row, C goes to Rest and D goes to Run.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Rds NFT:

Strength:

EMOM For 8 Minutes:

  • Power Snatch x 2

Skill:

WOD:
In Teams of 4 Perform AMRAP in 15 Minutes:

  • 300m Run
  • Power Snatch 75/55
  • Row for Calories
  • Rest

*Partner A performs 300m Run, Partner B Performs AMRAP Power Snatch, Partner C Rows for as many Calories, and Partner D Rest.  Once Partner A returns from the run, partners will rotate exercise.  A goes to Snatch, B goes to Row, C goes to Rest and D goes to Run.

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:Strength:Skill:
WOD:
Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Additional:
  • 10 Minutes Mobility

Leave a Reply