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Tuesday 131203

3
Dec

Tuesday 131203

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

8 Sets: (EMOM)

  • Power Snatch + Overhead Squat

Skill:

WOD:
For Time:

  • 20-2 KB Swing 55/35
  • 2-20 Stick Jump 24/20
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 4 Sets: (EMOM)

  • Snatch Balance x 1

B) 5 Sets: (Every 90 Seconds)

  • Power Snatch + Overhead Squat + Snatch

Skill:

WOD:
For Time:

  • 20-2 KB Swing 55/35
  • 2-20 Stick Jump 24/20
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:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:
A) 4 Sets: (Every 90 Seconds)

  • Drop Snatch x 1 rep

B) 3 Sets: (Every 90 Seconds)

  • 3 High Hang High Pull + 1 Snatch

C) 4 Sets: (EMOM)

  • Snatch x 2 reps @ 75-80%

D) 4 Sets: (EMOM)

  • 3-Position Clean @ 70% (high hang, mid-thigh, floor)

D) 3 Sets:

  • Clean Pull x 3 reps @ 95-100% of 1-RM Clean
  • Rest 60 seconds
  • Toes to Bar x 12-15 reps
  • Rest 60 seconds

Skill:

WOD:
“Flight Simulator”

For time:

  • 5 unbroken double unders
  • 10 unbroken double unders
  • 15 unbroken double unders
  • 20 unbroken double unders
  • 25 unbroken double unders
  • 30 unbroken double unders
  • 35 unbroken double unders
  • 40 unbroken double unders
  • 45 unbroken double unders
  • 50 unbroken double unders
  • 45 unbroken double unders
  • 40 unbroken double unders
  • 35 unbroken double unders
  • 30 unbroken double unders
  • 25 unbroken double unders
  • 20 unbroken double unders
  • 15 unbroken double unders
  • 10 unbroken double unders
  • 5 unbroken double unders
Additional:
  • 10 Minutes Mobility

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