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Tuesday 131217

16
Dec

Tuesday 131217

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squat
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

5 Sets:(Every 2 Minutes)

  • Overhead Squat x 3

Skill:

WOD:
3 Rds For Time:

  • 15/10 Push Ups
  • 20 Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squat
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

5 Sets: (Every 2 Minutes)

  • Overhead Squat x 3

Skill:

WOD:
3 Rds For Time:

  • 15/10 Ring/Stationary Dip
  • 20 Overhead Squat 95/65
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:

  • :15 Jumping Jack
  • :15 Squat
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 5 Sets:(Every 2 Minutes)

  • Push Press + Jerk

Skill:

WOD:

A) 4 Sets For Times:

  • Power Clean x 6 reps
  • Rest 60 seconds
  • Shoulder to Overhead x 8 reps
  • Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the four sets. Please Scale appropriately, sets should not take longer then 30-40 seconds.
* Set 1 – 155/105 lbs
* Set 2 – 170/115 lbs
* Set 3 – 185/125 lbs
* Set 4 – 205/135 lbs

B) 3 Sets for times:

  • 10 Burpees
  • 10 Handstand Push-Ups
  • 10 Box Jumps 24/20
  • Rest 60 seconds
Additional:
  • 10 Minutes Mobility

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