Call Us: (720) 335-5591

Tuesday 130730

29
Jul

Tuesday 130730

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Muscle Clean x 3
  • Supine Row x 8-10
  • KB Swing x 10-12
  • Standing Broad Jump x 4-6

Strength:

4 Sets: (Every 2 Minutes)

  • 3 Hang Power Clean + 1 Jerk
  • Double Unders x 10-20

Skill:

William’s B-Day WOD:
AMRAP in 10 Minutes

  • 10 Box Jump
  • 10 Pull Ups
  • 10 Shoulder to Overhead

Rest 1 Minute

AMRAP in 2 Minutes

  • Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Muscle Clean x 3
  • Supine Row x 8-10
  • KB Swing x 10-12
  • Standing Broad Jump x 4-6

Strength:

4 Sets: (Every 2 Minutes)

  • 3 Hang Power Clean + 1 Jerk
  • Double Unders x 10-20

Skill:

William’s B-Day WOD:
AMRAP in 10 Minutes

  • 10 Box Jump
  • 10 Pull Ups
  • 10 Shoulder to Overhead

Rest 1 Minute

AMRAP in 2 Minutes

  • Double Unders
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 Rds NFT:

  • Handstand Walk x 20-30 Feet (perform handstand wall runs if you cannot walk yet)
  • Muscle-Ups x 4-8
  • Hang to Inverted on Rings x 2-4 reps

(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

Strength:

A) Jerk (Every 2 Minutes)

  • Set 1 – 3 reps @ 60%
  • Set 2 – 2 reps @ 70%
  • Set 3 – 2 reps @ 80%
  • Sets 4-8 – 1 rep @ 90+%

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

B) 3 Sets: (Every 2 Minutes)

  • Push Press x 2-3 reps

Skill:

WOD:

AMRAP in 6 Minutes:

  • 3 Muscle-Ups
  • 6 Ring Dips from Muscle-Up Station
  • 9 Toes-to-Bar
Additional:
  • 10 Minutes Mobility

Leave a Reply