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Tuesday 140415

14
Apr

Tuesday 140415

Essentials

Strength/Skill:
Warm up:

AMRAP in 6 Minutes

  • Plank Hold x 15-20 Seconds
  • Handstand Hold x 10-15 Seconds
  • Strict Knee to Elbow x 5

Strength:

5 Sets:

  • Bench Press x 5

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 Pull Ups
  • 10 KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:AMRAP in 6 Minutes

  • L-Sit x 10 Seconds
  • Handstand Hold x 10-15 Seconds
  • Strict Knee to Elbow x 5

Strength:

In 8 sets or fewer, build to a 1-RM Bench Press

  • Set 1 – 50% of possible 1-RM x 5
  • Set 2 – 65% of possible 1-RM x 4
  • Set 3 – 75% of possible 1-RM x 3
  • Set 4 – 85% of possible 1-RM x 2
  • Set 5 – 90-95% of possible 1-RM x 1
  • Sets 6-8 – Test 1-RM

Every 90 seconds between sets 1-4, and then 3 minutes between
attempts over 85%.

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 Pull Ups
  • 10 KB Swings
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:

AMRAP in 6 Minutes

  • L-Sit x 10 Seconds
  • Handstand Walk x 20 Ft.
  • Strict Toe to Bar x 5-7

Strength:

In 8 sets or fewer, build to a 1-RM Bench Press

  • Set 1 – 50% of possible 1-RM x 5
  • Set 2 – 65% of possible 1-RM x 4
  • Set 3 – 75% of possible 1-RM x 3
  • Set 4 – 85% of possible 1-RM x 2
  • Set 5 – 90-95% of possible 1-RM x 1
  • Sets 6-8 – Test 1-RM

Every 90 seconds between sets 1-4, and then 3 minutes between
attempts over 85%.

Skill:

WOD:
For Time:

  • 1000m Run
  • 30 Handstand Push Up
  • 1000m Row
Additional:
  • Mobility

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