Call Us: (720) 335-5591

Wednesday 130828

27
Aug

Wednesday 130828

Essentials

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

6 Sets: (Every 90 Seconds)

  • High Hang Power Snatch (Pockets) + Hang Power Snatch (Mid Thigh) + Overhead Squat

Skill:

WOD:
EMOM For 12 Minutes:

  • Odd Minutes = 3 Man Makers
  • Even Minutes = 10 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

6 Sets: (Every 90 Seconds)

  • High Hang Snatch (pockets) + Hang Snatch (Mid Thigh)

Skill:

WOD:
5 Rds For Time:

  • 21 KB Swing 55/35
  • 12 Slam Ball 30/20
  • 3 Wall Climb
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:

2 Sets:

  • Isometric YWTI x 10 Seconds ea.
  • Band Pull a Parts x 10
  • Triple Threat x 10

Strength:

A) 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%


B) 8 Sets: (Every 2:30)

  • Clean x 1.1.1 @ 85+% (rest 10 seconds between singles)

C) 3 Sets:

  • Romanian Deadlift x 5 reps @ 4021

*Use Straps

Skill:

WOD:
AMRAP in 5 Minutes:

  • 5 Burpees to Target (your pull-up bar)
  • 10 Pull-Ups

*Every burpee must finish with both hands touching your pull-up bar simultaneously.

Additional:
  • 10 Minutes Mobility

Leave a Reply