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Tuesday 140513

12
May

Tuesday 140513

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Shoulder Press x 5 (Add 5# from last week)

Skill:

WOD:
A) AMRAP in 12 Minutes:

  • 4 Strict Pull Up/8 Supine Row
  • 8 Strict Handstand Push Ups/8 Seated DB Shoulder Press
  • 16 Sit Up
  • 32 Double Unders/50 Singles

B) For Time (3 Minute Cap)

  • 40 Push Ups

*There is no rest between A and B.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 2

3 Sets: (Every 2 Minutes)

Shoulder Press

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

Skill:

WOD
A) AMRAP in 12 Minutes:

  • 4 Strict Muscle Ups/4 Strict Pull Up (C2B) + 8 Push Up
  • 8 Strict Handstand Push Ups/8 DB seated Shoulder Press
  • 16 Sit Up
  • 32 Double Unders

B) For Time (3 Minute Cap)

  • 50 Push Ups

*There is no rest between A and B.

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:
  • 1 Mile Run

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 sets: (Every 2 Minutes)

  • Behind Neck Snatch Grip Push Press x 4-5

B) 3 sets:

  • Weighted Pull-Up @ 70% x 3
  • Rest 20 seconds
  • Strict Pull Ups x 5
  • Rest 20 seconds
  • Chest to Bar Pull Ups x 7
  • Rest 20 seconds
  • Pull Up x 9
  • Rest 3 minutes

Skill:

WOD
A) AMRAP in 12 Minutes:

  • 4 Strict Muscle Ups
  • 8 Strict Handstand Push Ups
  • 16 Sit Up
  • 32 Double Unders

B) For Time (3 Minute Cap)

  • 50 Push Ups

*There is no rest between A and B.

Additional:
  • 1 Mile Run

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