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Tuesday 131126

25
Nov

Tuesday 131126

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3
  • Sit Up x 15

Strength:

A) 3 Sets:

  • Jerk Balance x 3

B) 5 Sets:

  • Split Jerk x 2

Skill:

WOD:
Every minute on the Minute For 12 Minutes Perform:

  • 10 Push Up
  • 6 Toe to Bar
  • 10 KB Swings

*If you do not complete work with in given minute, complete that set rest and continue working on the next minute.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3
  • Sit Up x 15

Strength:

A) 3 Sets:

  • Jerk Balance x 3

B) 5 Sets:

  • Split Jerk x 2

Skill:

WOD:
Every minute on the Minute For 12 Minutes Perform:

  • 10 Push Up
  • 6 Toe to Bar
  • 10 KB Swings 55/35

*If you do not complete work with in given minute, complete that set rest and continue working on the next minute.

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::

  • Muscle-Ups x 4-8
  • L-Sit x 30-45 seconds
  • Weighted Pistols x 5 ea.

Strength:

A) 3 Sets:

  • Jerk Balance x 3 reps

 

B) 6 Sets: (Every 2 Minutes)

  • Power Clean + Jerk

Skill:

WOD:
3 Sets Each For Times:

  • Row 500 Meters
  • 15 Burpees Over Stick 12″
  • Rest 2 minutes
Additional:
Tabata:

  • Hollow Rock

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