Call Us: (720) 335-5591

Wednesday 130814

13
Aug

Wednesday 130814

Essentials

Strength/Skill:
Warm Up:

AMRAP in 4 Minutes:

  • Single x 50
  • Wall Ball x 10
  • MB Push Up x 10

Strength:

4 Sets:

  • Deadlift x 5
  • KB Swing x 12-15
  • DB Bent Over Row x 10
  • Rest 2:30 Minutes

Skill:

WOD:
Obstacle Coarse!!!
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

AMRAP in 4 Minutes:

  • Double Unders x 20-30
  • Wall Ball x 10
  • MB Push Up x 10

Strength:

4 Sets:

  • Deadlift x 5
  • KB Swing x 15-20
  • Wt. Strict Pull Up x 5
  • Rest 2:30

Skill:

WOD:
Obstacle Coarse!!!
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:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • High Hang Clean + Clean

Please drop the weight after the high hang clean, then reset and clean.

B) 6 Sets: (Every 2 Minutes)

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%

Skill:

WOD:
Obstacle Coarse!!!

Additional:
  • 10 Minutes Mobility

Leave a Reply