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Tuesday 140401

31
Mar

Tuesday 140401

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

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

1 Set:

  • Max Rep Burn Set

Skill:

WOD:
For Time:

  • 5 Pull Up
  • 10 Push Ups
  • 15 Squats
  • 10 Pull Up
  • 20 Push Ups
  • 30 Squats
  • 15 Pull Ups
  • 30 Push Ups
  • 45 Squats
  • 20 Pull Up
  • 40 Push Up
  • 60 Squats
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

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

1 Set:

  • Max Rep Burn Set

Skill:

WOD:
For Time:

  • 5 Pull Up
  • 10 Push Ups
  • 15 Squats
  • 10 Pull Up
  • 20 Push Ups
  • 30 Squats
  • 15 Pull Ups
  • 30 Push Ups
  • 45 Squats
  • 20 Pull Up
  • 40 Push Up
  • 60 Squats
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) 5 Sets: (Every 2:30)

Front Squat

  • Set 1 – 5 reps @ 60% of 1-RM
  • Set 2 – 3 reps @ 80%
  • Set 3 – 1 rep @ 90%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 5 reps @ 80-85%

B) 5 Sets: (Every 90 Seconds)

  • 3-Position Clean (one from the floor, then the mid-hang, then the high hang)

 

Skill:

WOD:
For Time:

  • 5 Pull Up
  • 10 Push Ups
  • 15 Squats
  • 10 Pull Up
  • 20 Push Ups
  • 30 Squats
  • 15 Pull Ups
  • 30 Push Ups
  • 45 Squats
  • 20 Pull Up
  • 40 Push Up
  • 60 Squats
Additional:
  • Mobility

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