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Wednesday 130821

20
Aug

Wednesday 130821

Essentials

Strength/Skill:
Warm Up:

AMRAP in 3 Minutes:

  • 4 Pull Up
  • 6 Squats
  • 8 Mountain Climber

Strength:

4 Sets:

  • Dumbbell Shoulder Press x 8-10 @ 2011
  • Rest 45 seconds
  • Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
  • Rest 45 seconds
  • Double-Under Practice x 45-60 seconds
  • Rest 45 seconds

Skill:

WOD:
EMOM For 12 minutes:

  • Minutes 1-4 – AMRAP Stick Jumps x 30 seconds
  • Minutes 5-8 – AMRAP Goblet Squat x Max reps in 30 seconds
  • Minutes 9-12 – AMRAP Burpees x Max reps in 30 seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

AMRAP in 3 Minutes:

  • 4 Pull Up
  • 6 Squats
  • 8 Mountain Climber

Strength:

6 Sets: (Every 2 Minutes)

Thruster

  • Set 1 – 3 reps
  • Set 2 – 2 reps
  • Set 3 – 1 rep
  • Set 4 – 3 reps
  • Set 5 – 2 reps
  • Set 6 – 1 rep

Skill:

Julie’s B-Day WOD:
EMOM 12 minutes Perform:

  • Minutes 1-4 – AMRAP Stick Jumps x 30 seconds
  • Minutes 5-8 – Thrusters x Max reps in 30 seconds 95/65
  • Minutes 9-12 – Burpees x Max reps in 30 seconds
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)

  • Hang Clean (mid-thigh) + Clean (just below the knee)

*Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.  Build load over the course of the 8 sets

B) 3 Sets: (Every 90 Seconds)

  • Clean Pull x 1.1.1 (rest 5-10 seconds between singles)

C) 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%

D) 2 Sets:

*Rest 2 Minutes

Skill:

WOD:
15-10-5 For Time:

  • Thruster 115/75
  • Burpees Over the Barbell

*You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).

Additional:
  • 10 Minutes Mobility

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