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Tuesday 140408

7
Apr

Tuesday 140408

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Good Mornings x 8-10 (Empty Bar)
  • Handstand/Plank Hold x 10-15 Seconds

Strength:

3 Sets:

  • Close Grip Bench Press x 10

Skill:

WOD:
EMOM For 10 Minutes:

  • Odd = 6-8 Deadlift
  • Even = 20-30 Seconds Handstand Hold or 4-6 Seated DB Shoulder Press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Good Mornings x 8-10 (Empty Bar)
  • Handstand/Plank Hold x 15-20 Seconds

Strength:

3 Sets: (Perform after WOD)

  • Close Grip Bench Press x 10

Skill:

WOD:
“Diane”

21-15-9 For Time:

  • Deadlift
  • Handstand Push 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:

3 Sets NFT:

  • Muscle-Ups x 3-8 UB
  • Double-Unders x 40-50
  • Toes to Bar x 10-12

Strength:

A) 4 Sets: (Every 2:30)

Front Squat

  • Set 1 – 5 reps @ 70% of 1-RM
  • Set 2 – 4 reps @ 80%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 3 reps @ 90%

 

B) 8 Sets: (Every 2:30)

  • Snatch Balance + Overhead Squat

C)4 Sets: (Every 2:30)

Back Squat

  • Set 1 – 8 reps @ 65% of 1-RM
  • Set 2 – 6 reps @ 75%
  • Set 3 – 4 reps @ 85%
  • Set 4 – 4 reps @ 90%

Skill:

WOD:
Additional:
  • Mobility

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