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Wednesday 130807

6
Aug

Wednesday 130807

Essentials

Strength/Skill:
Warm Up:

  • Partner MB Sit Up Tosses x 50 ea

Strength:

3 Sets:

  • Back Squat x 8-10 reps @ 30X1
  • Rest 45 seconds
  • Pull-Ups x 8-10 reps @ 2110
  • Rest 45 seconds
  • Kettlebell Swings x 15-20 reps
  • Rest 45 seconds
  • Plank Hold x 30-45 seconds
  • Rest 45 seconds

Skill:

WOD:
A) AMRAP in 5 Minutes

  • 5 Burpee
  • 10 Lunges

Rest 3 Minutes

B) AMRAP in 5 Minutes

  • 10 Hand Release Push Ups
  • 10 Box Jumps
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Partner MB Sit Up Tosses x 50 ea

Strength:

4 Sets:

  • Back Squat x 4 @85%
  • ME Pull Ups
  • Rest 3 Minutes

Skill:

WOD:
A) AMRAP in 5 Minutes

  • 5 Burpee
  • 10 Lunges

Rest 3 Minutes

B) AMRAP in 5 Minutes

  • 10 Hand Release Push Ups
  • 10 Box Jumps
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:

  • Partner MB Sit Up Tosses x 50 ea

Strength:

A) 6 Sets: (Every 2:30)

Front Squat

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 2 reps @ 85%
  • Set 6 – 1 rep @ 90%

B) Take 12 Minutes to build to today’s 1-RM Clean

C) 3 Sets: (Every 2 Minutes)

  • Halting Clean Deadlift x 2 reps @ 110-120% (pause 2 seconds at mid-thigh)

 

Skill:

WOD:
For time:

  • Row 1000 meters
  • 50 Chest-to-Bar Pull-Ups
Additional:
  • 10 Minutes Mobility

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