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Tuesday 131022

21
Oct

Tuesday 131022

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Front Squat x 5-7 @21X1

Skill:

WOD:
AMRAP in 10 Minutes:

  • 500m Row
  • 50 Wall Ball

Then in Remaining Time Perform AMRAP:

  • 5 Deadlift
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Front Squat x 3 @ 80%

Skill:

WOD:
“2014 OC Throwdown Qualifier #1”
AMRAP in 14 Minutes:

  • 10 HR Bar facing Burpees
  • 15 HR Deadlift (165,110)
  • 20 Wallballs (20,14)
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 Sets:

  • Muscle-Ups x 3-6
  • Double-Unders x 40-50
  • Toes to Bar x 10

Strength:

A) 5 sets of:
In 30 seconds or less, perform:

  • Clean & Jerk x 3 reps

(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
*Rest 2 minutes and 30 seconds between sets.

C) 6 Sets:

Back Squat

  • * Set 1 – 5 reps @ 75-80% of 1-RM
  • * Set 2 – 3 reps @ 85-90%
  • * Set 3 – 1 rep @ 90-95%
  • * Sets 4-6 – 8 reps @ 70-80%

Skill:

WOD:
For time:

  • 100/70 Stationary Dips
Additional:
Goat Work:

  • EMOM For 10 Minutes

*Choose a skill or movement in which you’ve been struggling with, and us this time to work on it.

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