Call Us: (720) 335-5591

Wednesday 130918

17
Sep

Wednesday 130918

Kelsy and Jason at the Colorado Open!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • High Box Jump x 1.1.1.1 (Step Down to Smaller Box)
  • Standing Banded Ext. Rotation x 10
  • Triple Threat x 10

Skill:

Joe’s B-Day WOD:
With a Partner Perform For Time:

  • 48 Deadlifts
  • 96 Wall Ball
  • 48 Hang Power Clean
  • 96 Hand Release Push Up
  • 48 Shoulder to Overhead
  • 192 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • High Box Jump x 1.1.1.1 (Step Down to Smaller Box)
  • Standing Banded Ext. Rotation x 10
  • Triple Threat x 10

Skill:

Joe’s B-Day WOD:
With a Partner Perform For Time:

  • 48 Deadlifts 245/165
  • 96 Wall Ball
  • 48 Hang Power Clean 155/105
  • 96 Hand Release Push Up
  • 48 Shoulder to Overhead 105/70
  • 192 Double Unders
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) 10 sets: (Every 2 Minutes)

  • Clean x 1 rep

Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B) 3 Sets: (Every 2 Minutes)

  • Romanian Deadlift x 5 reps @ 4021

*Use straps for these.

C) 6 Sets: (Every 2:30)

Back Squat

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

*Choose the loads based on feel, but these should be heavy (or at least a little heavier than last week)!

Skill:

WOD:
3 Rds For Time:

  • 5 Power Clean 185/135
  • 10 Alternating Reverse Lunges 185/135
  • 50 Double-Unders
Additional:
  • 10 Minutes Mobility

Leave a Reply