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Tuesday 130813

12
Aug

Tuesday 130813

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Incline Bench TWYI x 8 ea
  • Supine Row x 10
  • Wall Squat x 5

Strength:

4 Sets:

  • Power Clean x 3
  • Turkish Get Up x 3 ea

Skill:

WOD:
7 Rds For Time:

  • 7 Pull Ups
  • 7 Slam Balls
  • 7 Box Jumps
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Back Ward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

Snatch

  • Take 15 Minutes Build to today’s 1 RM

Skill:

WOD:
12-9-6 For Time:

  • Snatch (using 75% of Strength)
  • Handstand Push Up
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:

  • Chest-to-Bar Pull-Ups x 10-12 (working on smooth, efficient rhythm and mechanics)
  • Nose-to-Wall Handstand Hold x 60-90 seconds
  • Double-Unders x 40-50 reps

Strength:

A) 3 Sets: (Every 90 Seconds)

  • Jerk Balance x 3

B) 8 Sets:

Jerk (Sets 1-3 Every 90 Seconds, Sets 4-8 Every 2 Minutes)

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

Skill:

WOD:
6 Sets For Total Reps:

  • 45 seconds of Strict Handstand Push-Ups
  • Rest 15 seconds
  • 45 seconds of Strict Pull-Ups
  • Rest 15 seconds
  • 45 seconds of Strict Ring Dips
  • Rest 15 seconds
Additional:
  • 10 Minutes Mobility

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