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Wednesday 130904

3
Sep

Wednesday 130904

Essentials

Strength/Skill:
Warm Up:

2 Rds NFT

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

Strength:

4 Sets:

  • Front Squat x 5-6 @31X1
  • Rest 2 Minutes
  • Single Arm DB Bent Over Row x 6-8 ea.
  • Rest 2 Minutes

Skill:

WOD:
4 Sets Each For Time:

  • 5 DB Clean
  • 10 Pull Ups
  • 15 DB Push Press
  • 30 Double Unders
  • Rest 2 Minutes
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Rds NFT

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

Strength:

4 Sets:

  • Front Squat x 5-6 @31X1
  • Rest 30 Seconds
  • Wt. Pull Ups x 2-3
  • Rest 2 Minutes

Skill:

WOD:
4 Sets Each For Time:

  • 10 DB Clean 45/30
  • 15 Pull Ups
  • 20 DB Push Press 45/30
  • 40 Double Unders
  • Rest 2 Minutes
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 Rds NFT

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

Strength:

A) 8 Sets: (Every 2:30)

  • Clean x 1.1 @ 90+% (rest 10 seconds between singles)

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 5-6 @ 60-70%

*Keep the load light this is still a de-load squat week.

C) 3 Sets: (Perform After WOD)

  • BB Wt. Hip Ext. x 6-8

Skill:

Jason’s B-Day WOD:
4 Sets Each For Time:

  • 10 DB Clean 65/45
  • 15 Pull Up
  • 20 Over Box Jump 24/20
  • 25 KB Swings 70/55
  • Rest 2 Minutes
Additional:
  • 10 Minutes Mobility

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