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Tuesday 130910

10
Sep

Tuesday 130910

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Wall Ball x 10
  • Russian Twist x 20
  • Medball Push Ups x 10

Strength:

5 Sets: (Every 90 Seconds)

Overhead Squat x 3

Skill:

WOD:
3 Rds For Time:

  • 20 Box Jump
  • 10 Overhead Squat
  • 20 Hand Release Push Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Wall Ball x 10
  • Russian Twist x 20
  • Medball Push Ups x 10

Strength:

5 Sets:

  • Overhead Squat x 3

Skill:

WOD:
3 Rds For Time:

  • 20 Box Jump
  • 10 Overhead Squat 135/95
  • 20 Hand Release 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:

  • Nose-to-Wall Handstand Hold x 60-90 seconds
  • Double-Unders x 30-50
  • Dip Balance x 5

Strength:

A) 3 sets:

B) 12 Minutes:

  • Build to today’s 1-RM Split Jerk

Skill:

WOD:
For 18 minutes, rotate through the 3 stations on the minute:

  • Minutes 1, 4, 7, 10, 13, 16 – 5/3 Muscle-Ups
  • Minutes 2, 5, 8, 11, 14, 15 – 10/6 Handstand Push Ups (Strict if you have them)
  • Minutes 3, 6, 9, 12, 15, 18 – 15 KB Swings 70/55
Additional:
  • 10 Minutes Mobility

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