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Wednesday 131030

29
Oct

Wednesday 131030

Essentials

Strength/Skill:
Warm Up:
3 Sets:

  • Burpee Stick Jump x 5
  • Push Press x 8-10
  • Overhead Squat x 8-10

Strength:
5 Sets:

  • Overhead Squat x 3

Skill:

WOD:
4-6 Rds For Time:

  • 7 Push Press
  • 10 Overhead Squat
  • 15 Anchored Sit Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Burpee Stick Jump x 5
  • Push Press x 8-10
  • Overhead Squat x 8-10

Strength:

5 Sets:

  • Overhead Squat x 3

Skill:

WOD:
6 Rds For Time:

  • 7 Push Press 135/95
  • 10 Overhead Squat 135/95
  • 15 Anchored Sit Up
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:

Strength:

  • Take 20 minutes to build to a heavy Jerk

Skill:

WOD:
12 Sets: (EMOM)

  • 6 Push Press 115/75
  • 8 Pull-Ups
  • 10 Kettlebell Swings 70/55

*If you fail to complete work within given minute, finish that set and rest the remainder of the following minute then resume.

Additional:
OPTIONAL A.M./Additional Session:

  • Run for 30 minutes – let feel dictate your pace. If you feel good, push the pedal, if your legs feel heavy, work on breathing efficiently and proper mechanics.

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