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Tuesday 140204

3
Feb

Tuesday 140204

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :20 Sec Handstand/Plank Hold
  • :30 Sec Supermans
  • :40 Sec Jump Rope Practice

Strength:

4 Sets:

  • Bench Press x 5
  • Single Leg DB RDL x 8 ea.

Skill:

WOD:
“Omaha” aka Broncos Victory WOD!!!Every Minute on Minute for as long as Possible:

  • 7 Thrusters 75/55
  • 7 Pull Up
  • 7 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :20 Sec Handstand/Plank Hold
  • :30 Sec Supermans
  • :40 Sec Jump Rope Practice

Strength:

4 Sets:

  • Bench Press x 5
  • Single Leg DB RDL x 8 ea.

Skill:

WOD:
AMRAP in 10 Minutes

  • 5 Renegade Row ea.
  • 10 Deficit Push Up (Hands on DB)
  • 15 Anchored Sit Up
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:

2 sets, NFT:

  • Kipping Handstand Push-Up x 12-15
  • Double-Unders x 50
  • Bar Muscle-Ups x 3-6

Strength:

10 sets: (Every 2 minutes)

  • Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Skill:

WOD:
With a Running Clock Perform:

A) AMRAP in 5 minutes:

  • 1000m Row
  • AMRAP Power Snatch 135/95

Rest 5 minutes, and then when the clock hits 10:00, perform:

B) AMRAP in 5 minutes:

  • 1000m Row
  • AMRAP Toes to Bar

Rest 5 minutes, and then when the clock hits 20:00, perform:

C) AMRAP in 5 minutes:

  • 1000m Row
  • AMRAP Handstand Push Ups
Additional:
  • 10 Minutes Mobility

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