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Tuesday 140318

17
Mar

Tuesday 140318

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

  • Close Grip Bench Press x 3
  • 30-45 Seconds Double Unders

Skill:

WOD:
A) 10-1 For Time:

  • Toe to Bar
  • Push Up

Rest 2 minutes..Then

B) For Time:

50 Burpees

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

  • Close Grip Bench Press x 3
  • 30-45 Seconds Double Unders

Skill:

WOD:
A) 10-1 For Time:

  • Toe to Bar
  • Push Up

Rest 2 minutes..Then

B) For Time:

  • 50 Burpees
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:

  • Nose-to-Wall Handstand Hold x 60 seconds
  • L-Sit x 45 seconds

Strength:

A) 5 Sets: (Every 2:30_
Front Squat

  • Set 1 – 5 reps @ 60% of 1-RM
  • Set 2 – 4 reps @ 70%
  • Set 3 – 3 reps @ 80%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 5 reps @ 80%
  • Rest 2 minutes between sets

B) 6 sets of: (Every 90 Seconds)

  • 2-Position Snatch (one from the floor, above knee)

Build in loads based on speed and mechanics.

Skill:

WOD:
AMRAP in 10 Minutes:

6 Rds:

  • 12 Shoulder to Overhead 155/105
  • 50 Double Unders

In Remaining Time:

  • Burpees (Open Standard)
Additional:
  • Mobility

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