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Wednesday 130703

2
Jul

Wednesday 130703

Essentials

Strength/Skill:
Warm up:

  • Burgener Warm Up

Strength:

Skill:

WOD:
5 Sets:

  • Hang Snatch Pull + 2 Power Snatch + 1 Overhead Squat

5 Sets:

  • Hang Clean Pull + 2 Power Clean + 1 Front Squat
Additional:
3 Sets:

  • 20 Sit Ups
  • 15 Hip Ext.

Performance

Strength/Skill:
Warm Up:

  • Burgener Warm Up

Strength:

Skill:

WOD:
5 Sets From Blocks (Just above Knee):

  • Snatch Pull + 2 Snatch (Squat) @65-75%

5 Sets From Blocks (Just above Knee):

  • Clean Pull + 2 Clean (Squat) @65-75%
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:
3 Sets:

  • 20 Toe to Bar
  • 20 Hip Ext.

Competition

Strength/Skill:
Warm up:

  • Burgener Warm Up

Strength:

A) 7 Sets:(Top Every 2:30)

  • High Bar Back Squat x 5 @75%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

B) 3 Sets: (EMOM)

  • Hang Clean + Clean @65-75%

*Make sure all reps are perfect, do not increase weight in form is not perfect.

C) 3 Sets:

  • Clean Pulls x 1.1.1 @95-100% (Rest 10 Seconds between singles)

Skill:

WOD:
3 Rds For Time:

  • 30 KB Swing 70/55
  • 20 Chest to Bar Pull Ups
Additional:
  • 10 Minutes mobility

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