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Tuesday 140325

24
Mar

Tuesday 140325

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Close Grip Bench Press x 3
  • Supine Row x 8-10 @2111

Skill:

WOD:
EMOM For 10 Minutes:

  • 10 Shoulder to Overhead 115/75
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Close Grip Bench Press x 3
  • Wt. Strict Pull Ups x 4-6

Skill:

WOD:
EMOM For 10 Minutes:

  • 10 Shoulder to Overhead 115/75
  • 20 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:3 Rds NFT:

  • 15′ Rope Climbs x 2-3 ascents (legless if you can do so safely, then grip with feet before you touch and come down)
  • L-Sit x 30-45 seconds

Strength:

A) 5 Sets:

  • Snatch x 1.1.1 (rest 10 seconds between singles)

B) 5 Sets: (Every 2:30)

Back Squat

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 10 reps @ 70-75%

Skill:

WOD:
EMOM for 20 minutes: (10 Sets Each)

  • Odd Minutes: 10 Hang Squat Clean 115/75
  • Even Minutes: 10-12 Pull Ups (Work on Efficiency)
Additional:
  • Mobility

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