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Wednesday 130724

23
Jul

Wednesday 130724

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Clean x 5
  • Front Squat x 5
  • Box Jumps x 8-10

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Power Clean + Power Clean + Front Squat

Skill:

WOD:
5 Rds For Time:

  • 10 Hang Power Clean
  • 200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Rds NFT:

  • Muscle Clean x 5
  • Front Squat x 5
  • Box Jumps x 8-10

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Clean (Squat) + Clean (Squat)

Skill:

WOD:
5 Rds For Time:

  • 10 Hang Power Clean 135/95
  • 200m Run
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:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer 2″, 4″ 6″
  • Drop Snatch x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Backward
  • High Hang Snatch x 3

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Front Squat x 1 rep

In five sets or fewer, build by feel to a “heavy” NOT MAXIMAL front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B) 6 Sets: (Every 2 Minutes)

  • Halting Snatch Deadlift + High Hang Snatch (Hips) + Snatch

*Perform one Halting Snatch Deadlift, stand bar up then perform 1 High Hang Snatch (Squat) then return the weight to the floor, and then perform one Full Snatch. On the Halting Snatch Deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points. For High Hang Snatch keep shoulders behind bar, perform extension and pull yourself down under the bar. You are allowed to drop the barbell from overhead after the High Hang Snatch, then reset for the Snatch from the floor.

C) High Bar Back Squat (Every 2 Minutes)

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%

D) 6 Sets: (Top Every 2 Minutes)

  • High Bar Back Squat x 6 @ 75% of 1-RM

Skill:

WOD:
Additional:
  • Double Unders 10-20-30-40-50-40-30-20-10
  • 10 Minutes Mobility

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