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Wednesday 131023

22
Oct

Wednesday 131023

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:

5 Sets: (EMOM)

  • Hang Power Snatch + Overhead Squat

Skill:

WOD:
4 Sets For Times:

  • 400m Run
  • 20 Pull Up
  • 10 Overhead Squat 95/65
  • Rest 3 Minutes
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:

5 Sets: (EMOM for 5 Minutes)

  • Hang Power Snatch + Overhead Squat + Hang Snatch

Skill:

WOD:
4 Sets For Times:

  • 400m Run
  • 20 Pull Up
  • 10 Hang Squat Snatch 95/65
  • Rest 3 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:

3 Sets:

  • Wall Squat x 8-10
  • GHD Sit Up x 8-10

Strength:

Skill:

WOD:
5 Sets Each For time:

  • 400m Run
  • 10 Deadlift 315/225
  • 20 Chest to Bar Pull Ups
  • 400m Run
  • Rest exactly 5 minutes
Additional:
OPTIONAL A.M./Additional Session:
A) 5 Sets:

  • Row 1000 Meters
  • Rest 5 minutes

All times must be within 10 seconds of each other for each set. If you’re feeling great, push the pace and match it in each successive round, otherwise settle in at a more moderate pace out of the gate and stay there.

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