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Tuesday 140311

10
Mar

Tuesday 140311

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Walking Lunges x 20 Steps (AHAP)
  • Supine Row x 8-10 @ 3111

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 8 Deadlift
  • 8 Over Bar Burpee

Rest 3 Minutes

B) AMRAP in 4 Minutes:

  • 4 Pull Ups
  • 8 Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Walking Lunges x 20 Steps (AHAP)
  • Supine Row x 8-10 @ 3111

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 8 Deadlift 225/155
  • 8 Over Bar Burpee

Rest 3 Minutes

B) AMRAP in 4 Minutes:

  • 4 Pull Ups
  • 8 Sit Ups
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:

A) 6 Sets: (EMOM)

  • 5 Squat Cleans 175/115

Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B) 3 sets for max reps: (Every 3 Minutes)

  • 60 seconds of Shoulder to Overhead 175/115

 

Work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

Skill:

WOD:
A) AMRAP in 4 minutes:

  • 10 Pull Ups
  • 10 Ring Dips

Rest 3 minutes:

B) AMRAP in 4 minutes:

  • 20 KB Swings 55/35
  • 10 Toes to Bar
Additional:
  • Mobility

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