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Tuesday 131001

30
Sep

Tuesday 131001

Holly going Muscle Up Crazy!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

  • Hang Power Snatch (Mid Thigh) + Hang Power Snatch (Just Below Knee) + Power Snatch (Floor)

Skill:

WOD:
AMRAP in 2 Minutes:

  • Double Unders

AMRAP in 10 Minutes

  • 9 Pull Up
  • 9 Overhead Squat

AMRAP in 2 Minutes:

  • Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

  • Hang Snatch (Mid Thigh) + Hang Snatch (Just Below Knee) + Snatch (Floor)

Skill:

Adam’s B-Day WOD:
AMRAP in 2 Minutes:

  • Double Unders

AMRAP in 10 Minutes

  • 9 Pull Up
  • 9 Overhead Squat 115/85

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:

  • Muscle-Up x 3-7 reps
  • Nose-to-Wall Handstand Hold x 60-90 seconds
  • Strict Toes to Bar x 8-10 reps

Strength:

A) 4 Sets:(Every 2 Minutes)

  • Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch (pause for 1-2 seconds in receiving/bottom position)

B) 6 Sets: (Every 2 Minutes)

  • Halting Clean Deadlift + Hang Clean

 

*Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

Skill:

WOD:
3 Sets Each For Time:

  • Row 500 Meters
  • 50 Double-Unders
  • 15 Handstand Push-Ups
  • Rest 4 minutes
Additional:
For Time:

  • 15-12-9 Wt. Anchored Sit Up
  • 21-15-9 Toe to Ring

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