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Wednesday 130710

9
Jul

Wednesday 130710

Essentials

Strength/Skill:
Warm up:

  • “Invisible Fran”

Strength:

EMOM For 6 Minutes:

  • Hang Power Snatch x 2

Skill:

WOD:
A) 4 Rds For Time:

  • 10 Burpee
  • 10 DB Push Press

Rest 3 Minutes

B) 4 Rds For Time:

  • 200m Run
  • 15 Hip Ext.
Additional:
  • 10 Minutes Ankle Mobility

Performance

Strength/Skill:
Warm Up:

  • “Invisible Fran”

Strength:

EMOM For 6 Minutes:

  • Hang Power Snatch x 2

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 7 Overhead Squat 135/95
  • 7 Hand Release Push Up

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • 7 Power Snatch 135/95
  • 7 Toe to Bar
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 Ankle Mobility

Competition

Strength/Skill:
Warm up:

  • “Invisible Fran”

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: (Every 90 Seconds)

  • Halting Clean Deadlift + Hang Clean + Clean (Go by feel, hold Deadlift above knee for 2 second count)

C) 3 Sets: (Every 90 Seconds)

  • Good Mornings x 6 @4011 (4 seconds down, 0 pause, 1 sec up, 1 sec pause)

Skill:

WOD:
For time:

  • Row 500m
  • 20 Chest-to-Bar Pull-Ups
  • 40 Walking Lunges with Double KB/DB by side 70/55
  • 20 Chest-to-Bar Pull-Ups
  • Run 400m
Additional:
  • 10 Minutes Ankle Mobility

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