Call Us: (720) 335-5591

Tuesday 131112

11
Nov

Tuesday 131112

Essentials

Strength/Skill:
Warm Up:

  • Ankle Mobility

Strength:

Skill:

  • Shoulder Press
  • Push Press
  • Push Jerk
WOD:
For Load:

  • Shoulder Press 3-3-3-3
  • Push Press 2-2-2-2
  • Push Jerk 1-1-1-1

*Goal is to increase each set.  Once you increase you may not go back down.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Ankle Mobility

Strength:

Skill:

  • Shoulder Press
  • Push Press
  • Push Jerk
WOD:
For Load:

  • Shoulder Press 3-3-3-3
  • Push Press 2-2-2-2
  • Push Jerk 1-1-1-1

*Goal is to increase each set.  Once you increase you may not go back down.

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 NFT:

  • Handstand Walk x 20-40 Ft.
  • L-Sit x 15-30 seconds
  • 15′ Rope Climb x 2 ascents (start climbs from a seated position)

Strength:

6 Sets: (Every 2:30)

  • High Hang Clean + Push Press + Jerk (High Hang – keep chest vertical)

Skill:

WOD:
2 Sets Each For Time:

  • 100 Double-Unders
  • 75 Kettlebell Swings 55/35
  • 50 Push Press 75/55

Rest 5 minutes

Additional:
  • Mobility

Leave a Reply