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Tuesday 131231

30
Dec

Tuesday 131231

Schedule Reminder:  5:15, 8:30, 9:30, all afternoon/night classes cancelled.  Wednesday all classes cancelled do to the Hangover Classic.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Dirty Thirty

For Time:

  • 30 Box Jumps,
  • 30 Jumping Pull ups – set bar at mid forearm when standing
  • 30 KBS, 35/25
  • 30 Walking Lunge steps
  • 30 Knee to Elbow
  • 30 Push Press, 45/33
  • 30 Hip Extensions
  • 30 Wall Balls, 20/14
  • 30 Burpees
  • 30 Double unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Filthy Fifty

For Time:

  • 50 Box Jumps, 24/20
  • 50 Jumping Pull ups – set bar at mid forearm when standing
  • 50 KBS, 35/25
  • 50 Walking Lunge steps
  • 50 Knee to Elbow
  • 50 Push Press, 45/33
  • 50 Hip Extensions
  • 50 Wall Balls, 20/14
  • 50 Burpees
  • 50 Double unders
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:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 3 Minutes)

Front Squat

  • Set 1 – 3 reps @ 80%
  • Set 2 – 2 reps @ 85%
  • Set 3 – 1 rep @ 90%
  • Set 4 – 3 reps @ 85%
  • Set 5 – 2 reps @ 90%
  • Set 6 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

Skill:

WOD:
Filthy Fifty (Comp Standards)

For Time:

  • 50 Box Jumps, 24/20 – Games standards
  • 50 Jumping Pull ups – set bar at mid forearm when standing
  • 50 KBS, 35/25
  • 50 Walking Lunge steps
  • 50 TTB
  • 50 Push Press, 45/33
  • 50 Hip Extensions
  • 50 Wall Balls, 20/14
  • 50 Burpees
  • 50 Double unders
Additional:
  • 10 Minutes Mobility

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