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Tuesday 131119

18
Nov

Tuesday 131119

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Band Pull a Parts x 15
  • Triple Threat x 10

Strength:

Skill:

  • 15 Minutes Pull Up Practice
WOD:
4 Rds For Time:

  • 400m Run
  • 10 Pull Up
  • 10 Push Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Band Pull a Parts x 15
  • Triple Threat x 10

Strength:

Skill:

  • 15 Minutes Muscle Up/Pull Up
WOD:
4 Rds For Time:

  • 400m Run
  • 7 Muscle Ups
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:

  • Handstand Walk x 20-40 ft.
  • Muscle-Ups x 4-8
  • Kettlebell Snatch x 8-10 ea.

Strength:

A) 6 Sets: (Every 2 Minutes)

  • High Hang Clean (Pockets Keep Chest Vertical)+ Power Clean + Jerk

B) 3 Sets:

  • Behind the Neck Jerk x 1
  • Rest 60-90 seconds
  • Weighted Pull-Up x 2-3
  • Rest 60-90 seconds

Skill:

WOD:
AMRAP in 6 Minutes:

  • 10 Ring Dips
  • 10 Pull-Ups
Additional:
  • Mobility

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