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Wednesday 130925

24
Sep

Wednesday 130925

Essentials

Strength/Skill:
Warm Up:

  • Partner Sled Pull

Strength:

Skill:

WOD:
EMOM For 20 Minutes:

  • Odd Minutes = 3 Deadlift
  • Even Minutes = 12-20 UB Wall Balls
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Partner Sled Pull

Strength:

Skill:

WOD:
EMOM For 20 Minutes:

  • Odd Minutes = 3 Deadlift
  • Even Minutes = 12-20 UB Wall Balls
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:3 Sets NFT:

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Clean + Clean from Below the Knee

*from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean) Build over the course of the eight sets.

B) 5 Sets: (Every 3 Minutes)

Back Squat

  •   Set 1 – 4 reps @ 75%
  •   Set 2 – 3 reps @ 80%
  •   Set 3 – 2 reps @ 85%
  •   Set 4 – 1 rep @ 90-95%
  •   Set 5 – Max Reps @ 80%

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 15 Box Jump-Overs 24/20
  • 20 GHD Sit Ups
Additional:
  • 10 Minutes Mobility

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