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Wednesday 131211

10
Dec

Wednesday 131211

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
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

Skill:

  • Handstand Progression
WOD:
With a Partner Perform AMRAP in 12 Minutes:

  • 250/200m Row
  • 10 Slam Ball
  • 5 Burpee

*Partners will alternate complete Rds.

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
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

4 Sets:(EMOM)

  • Power Snatch + Overhead Squat + Squat Snatch

Skill:

  • Handstand Walk Progession
Trever’s B-Day WOD:
AMRAP in 12 Minutes

Odd Rds Perform:

  • 3 Power Snatch
  • 3 Overhead Squat
  • 3 Squat Snatch
  • 20 Ft. Handstand Walk

Even Rds Perform:

  • 3 Power Clean
  • 3 Front Squat
  • 3 Squat Cleans
  • 20 Ft. Handstand Walk
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:

  • 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
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 6 Sets: (Every 3 Minutes)

Back Squat

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 80-85%
  • Set 3 – 1 rep @ 90-95%
  • Sets 4-6 – 2 reps @ 90%

Skill:

Trever’s B-Day WOD:
AMRAP in 12 Minutes

Odd Rds Perform:

  • 3 Power Snatch
  • 3 Overhead Squat
  • 3 Squat Snatch
  • 20 Ft. Handstand Walk

Even Rds Perform:

  • 3 Power Clean
  • 3 Front Squat
  • 3 Squat Cleans
  • 20 Ft. Handstand Walk
Additional:
Optional/Additional Conditioning Session:
A) EMOM for 20 minutes:

  • Odd Minutes – Row 250/200 Meters
  • Even Minutes – Gymnastics Movement of your choice (e.g., Toes to Bar x 10 reps, HSPUs x 10 reps, Muscle-Ups x 5 reps, etc…)

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