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Wednesday 130911

10
Sep

Wednesday 130911

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10
  • Run 150m

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Power Clean (Mid Thigh) + Hang Power Clean (Just Below Knee) + Front Squat

Skill:

WOD:
4 Sets of AMRAP in 3 Minutes:

  • 3 Hang Power Cleans
  • 6 Supine Row
  • 9 Mountain Climber (2 Count)

*Perform 3 Minute AMRAP, then Rest 90 Seconds and pick up where you left off.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10
  • Run 150m

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Clean (Mid Thigh) + Hang Clean (Just below Knee)

*Cleans are full squat cleans

Skill:

WOD:
In honor of those who lost their lives on 9/11 we’re going to perform the Hero WOD:

“DT”

5 Rds For Time:

  • 12 Deadlift 155/105
  • 9 Hang Power Clean
  • 6 Shoulder to Overhead
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:Strength:

A) 6 Sets: (Every 2 Minutes)

  • Clean x 1 rep @ 90-95%

 

B) 3 Sets: (Every 2 Minutes)

  • Clean Pull x 1.1.1 @ 100% (rest 5-10 seconds between singles)

C) 6 Sets: (Every 2:30)

Back Squat

  • *Set 1 – 5 reps @ 70-75%
  • *Set 2 – 3 reps @ 75-80%
  • *Set 3 – 1 rep @ 80-85%
  • *Set 4 – 5 reps @ 75-80%
  • *Set 5 – 3 reps @ 80-85%
  • *Set 6 – 1 rep @ 85-90%

Skill:

WOD:
3 Sets Each For Time:

  • 500m Row

*Rest 2 Minutes Between

Additional:
  • 10 Minutes Mobility

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