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Tuesday 140506

5
May

Tuesday 140506

Essentials

Strength/Skill:
Warm up:

3 Sets NTF:

  • Wall Climbs x 1-3
  • Pull Up x 4-6/Supine Row x 8-10
  • Toes to Bar x 8-10

Strength:

4 Sets: (Every 2 Minutes)

  • Shoulder Press x 5

Skill:

WOD:
3 Rds For Time:

  • 5 Seated DB Shoulder Press
  • 10 Dips
  • 15 Push Ups
  • 10 Strict Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets NTF:

  • Wall Climbs x 1-3
  • Muscle Up x 1-3/Pull Up x 6-8
  • Toes to Bar x 8-10

Strength:

Wendler Method Week 1

3 Sets: (Every 2 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

Skill:

WOD
3 Rds For Time:

  • 10 Strict Handstand Push Ups
  • 15 Strict Ring Dips
  • 20 Strict Push Ups
  • 25 Strict Pull Ups
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 NTF:

  • Wall Climbs x 2-4
  • Muscle-Ups x 3-6 (Strict if you have them)
  • Toes to Bar x 10-12

Strength:

A) In 12-15 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.

B) 5 sets: (Every 2 Minutes)

  • Weighted Pull-Ups x 3

Skill:

WOD
3 Rds For Time:

  • 10 Strict Handstand Push Ups
  • 15 Strict Ring Dips
  • 20 Strict Push Ups
  • 25 Strict Pull Ups
Additional:
  • 10 Minutes Mobility

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