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Tuesday 130903

2
Sep

Tuesday 130903

Essentials

Strength/Skill:
Warm Up:3 Rds NFT:

  • Push Ups x 8-10
  • Walking Lunge x 10 Steps
  • Bear Crawl x 30 feet

Strength:

3 Sets:

  • Good Mornings x 8-10 @ 3011
  • Rest 45 seconds
  • Turkish Get-Ups x 2 ea.
  • Rest 45 seconds
  • Plank Hold x 45 seconds
  • Rest 45 seconds

Skill:

WOD:
5 Sets For Reps:

  • 30 seconds of KB Swings
  • Rest 30 seconds
  • 30 seconds of Mountain Climbers
  • Rest 30 seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

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

Strength:

5 Sets: (Every 90 Seconds)

  • High Hang Snatch (Pockets) + Hang Snatch (Mid Thigh)

Skill:

WOD:
6 Rds For Time:

  • 6 Handstand Push Ups
  • 18 KB Swings 55/35
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:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Jerk Balance x 3 reps

B) Take 12 minutes to today’s 1-RM Split Jerk

C) EMOM For 16 minutes:

  • Odd Minutes – Weighted Pull-Up x 2-3
  • Even Minutes – 10/7 Ring Dips (full ROM, slight pause at top)

Skill:

WOD:
5 Rds For Time:

  • 10 Burpees Over the Barbell
  • 15 Push Press 115/85
Additional:
  • 10 Minutes Mobility

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