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Tuesday 130820

19
Aug

Tuesday 130820

Congrats to Juliet for being selected the coloWODder of the Week.  If your on Facebook check out their page and her profile, in addition like her nomination and make her the most popular CrossFitter to date.  Great job Juliet, so proud of you.

Essentials

Strength/Skill:
Warm Up:

  • 75 Russian KB Swings

Strength:

3 Sets:

  • Nose to Wall Handstand Hold x 45-75 Seconds
  • Hollow Rocks x 15-20
  • Hip Ext. x 12-15

Skill:

WOD:
5 Rds For Time:

  • 12 Push Up + Renegade Row (Alt.) 40/30
  • 15 Box Jump
  • 18 Sit Up

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 75 Russian KB Swings

Strength:

3 Sets:

  • Nose to Wall Handstand Hold x 45-75 Seconds
  • Hollow Rocks x 15-20
  • Hip Ext. x 12-15

Skill:

WOD:
5 Rds For Time:

  • 12 Push Up + Renegade Row (Alt.) 40/30
  • 15 Box Jump
  • 18 Sit 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:2 Rds NFT:

  • Handstand Walk x 20-30 Feet (If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
  • Bridge-Ups x 3-4 of 10 second holds
  • V-Up x 10-12

Strength:

A) 8 Sets:

Jerk

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

B) 4 Sets:

  • Ring Dips (with a hold) x 10-15 reps @ 20X2 (externally rotate at the top, thumbs out and hold for 2 seconds)
  • Rest 30 seconds
  • Strict Chest-to-Bar Pull-Ups x Max Effort
  • Rest 30 seconds

Skill:

WOD:
For time:

  • 50 Chest-to-Bar Pull-Ups
  • 75 Kettlebell Swings 55/35
  • 100 Double-Unders
Additional:
  • 10 Minutes Mobility

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